Monday, September 26, 2022

2022-09-26T15:20:56-07:00

“The Chief” 5 x 3:00 Rounds (1:00 Rest) Pick up where you leave off for rounds + Reps (Fitness) 3 Power Cleans (65/95lbs) 6 Push Ups 9 Air Squats (Comp) 3 Power Cleans (95/135lbs) 6 Push Ups 9 Air Squats

Monday, September 26, 20222022-09-26T15:20:56-07:00

Sunday, September 25, 2022

2022-09-26T15:20:23-07:00

EMOM x 24 (Fitness) 1) 2-4 Wall Walks 2) Max Plate Ground to Overhead (25/45) 3) Rest 4) 0:20 Chin Over Bar Hold + 0:20 Handstand or Arm Extended Plank 5) Max Burpees To Plate 6) Rest (Comp) 1) 5 Wall Walks 2) Max Plate Ground to Overhead (25/45) 3) Rest 4) 5-10 Strict Pull [...]

Sunday, September 25, 20222022-09-26T15:20:23-07:00

Saturday, September 24, 2022

2022-09-24T11:16:25-07:00

Complete in a waterfall style. Teammate 1 starts, once teammate 1 has finished their double unders, teammate 2 will start theirs and teammate 1 will start the wallballs. You cannot move onto the next station unless it is free. Each teammate will complete 4 rounds. Teams of 4 - 4 Rounds (Fitness) 50 Double Unders [...]

Saturday, September 24, 20222022-09-24T11:16:25-07:00

Friday, September 23, 2022

2022-09-23T16:52:27-07:00

Teams of 2 Divide Work Evenly - One Athlete Working at a time (Fitness) 42-30-18-12 Thruster (55/75lbs) Cal Bike Russian Swing (1/1.5p) (Comp) 54- 42-30-18 Cal Bike Ring Push Ups Thrusters (65/95lbs)

Friday, September 23, 20222022-09-23T16:52:27-07:00

Thursday, September 22, 2022

2022-09-22T15:24:37-07:00

2:00 Work / 4:00 Rest x 6 (Fitness) Rounds 1-3-5: 14 Reverse Lunges 8 x 25' Shuttle Run Max Cal Ski In time remaining Rounds 2-4-6: 200m Run Max Toes To Bar In time remaining Score is Ski Cals + Toes to Bar (Comp) Rounds 1-3-5: 18 Jumping Lunges 10 x 25' Shuttle Run Max [...]

Thursday, September 22, 20222022-09-22T15:24:37-07:00

Wednesday, September 21, 2022

2022-09-21T18:15:53-07:00

Every 4:00 x 3 Rounds (Fitness) 35 Double Unders 12-9-6 Deficit Push Up (Between DB’s) DB Push Press Hollow Hold in Remaining Time (Comp) 75 Double Unders 9-6-3 Ring Dip Strict Handstand Push Ups Hollow Hold in Remaining Time

Wednesday, September 21, 20222022-09-21T18:15:53-07:00

Tuesday, September 20, 2022

2022-09-20T15:25:24-07:00

For Time (15:00 Cap) (Fitness) 30 Alternating DB Hang Snatch (20/35) 30 Burpee Box Jumps (20/24") 15 DB Hang Snatches Per Side Unbroken 15 Burpee Box Jumps 10 Double DB Snatch 10 Burpee Box Jumps (Comp) 30 Alternating DB Hang Snatch (35/50) 30 Burpee Box Jumps (20/24") 20 DB Hang Snatches Per Side Unbroken 20 [...]

Tuesday, September 20, 20222022-09-20T15:25:24-07:00

Sunday, September 18, 2022

2022-09-18T17:09:13-07:00

CrossFit Open 20.2 AMRAP 20:00 (Fitness) 4 DB Thrusters (20/35) 6 Hanging Knee Raise 24 Single Unders (Comp) 4 DB Thrusters (35/50) 6 Toes To Bar 24 Double Unders

Sunday, September 18, 20222022-09-18T17:09:13-07:00

Thank you!

2022-09-19T08:43:51-07:00

What a day! It was so great to FINALLY host our Summer Challenge and see some familiar faces from the Vancouver CrossFit community. 4 great workouts, lots of sweat, a bit of blood, and TONS of smiles. Congratulations to the finalists (and of course to everyone who competed today!): 1st Place - The Purple Cobras [...]

Thank you!2022-09-19T08:43:51-07:00