After a little hiatus (thanks, Covid), we're extremely excited to announce that our annual CrossFit BC Summer Challenge is BACK! Teams of two (M/F) compete for the top spot on Saturday, September 17, 2022! As always, this competition is open to all levels of athlete given they have completed their Foundations and have been [...]
Teams of 2 (Alternate Rounds) 10 Rounds for Time (Fitness) 9/14 Cal Echo Bike or 18/12 Cal C2 12 Alternating Hang DB Snatch (20/35) 12 Box Jump Overs (20/24") (Comp) 12/18 Cal Echo Bike or 18/26 Cal C2 16 Alternating Hang DB Snatch (35/50) 16 Box Jump Overs (20/24")
10:00 AMRAP (Fitness) 10 DB Power Cleans (20/35) 20 Air Squats 10 Burpees Over DB’s 10 DB Power Cleans 30 Air Squats 10 Burpees Over DB’s 10 DB Power Cleans 40 Air Squats 10 Burpees Over DB’s Continue Adding 10 Air Squats each round (Comp) 10 DB Power Cleans (35/50) 20 Air Squats 10 Burpees [...]
“Triple 3” For Time 3000m Row 300 Double Unders 3 Mile Run
Teams of 2 For Time CrossFit Games Mix Rest 2:00 Between Workouts Divide Work as Evenly As possible, one athlete working at a time WOD 1 “Grace” 30 Clean and Jerks WOD 2 “Elizabeth” 21-15-9 Squat Cleans Ring Dips WOD 3 “Fran” 21-15-9 Thrusters Pull Ups WOD 4 “Karen” 150 Wallballs (14/20)
Every 1:30 x 20 (Fitness) 1) 10/14 Cal Row + AMRAP DB Hang Snatch (20/35) 2) 15 Box Jumps + AMRAP Burpees 3) 30 Double Unders + AMRAP Wall Walks 4) 18 Jumping Lunges + AMRAP Toes To Bar / Sit Ups (Comp) 1) 14/18 Cal Row + AMRAP DB Hang Snatch (35/50) 2) 25 [...]
”Daniel” For Time (Fitness) 30 Pull Ups 400m Run 21 Thrusters (55/75lbs) 800m Run 21 Thrusters (55/75lbs) 400m Run 30 Pull Ups (Comp) 50 Pull Ups 400m Run 21 Thrusters (65/95lbs) 800m Run 21 Thrusters (65/95lbs) 400m Run 50 Pull Ups
Teams of 3 For Time 15/24 Cal Echo Bike 30 Wallballs (14/20) 15/24 Cal Echo Bike 15 Synchro Burpees 15/24 Cal Echo Bike 15 Synchro Burpees 15/24 Cal Echo Bike 30 Wallballs (14/20) 15/24 Cal Echo Bike
Snatch Every 0:30 x 25 1 Pause Snatch Pause 3 Seconds at the knee Snatch weight should be 65-75% of max - Or 7/10 Effort Back Squat 3 Rounds 2 Reps @ 83% (Rest 2:00) 6 @ 70% (Rest 3:00) Add 5-10lbs to each lift over Round 2 and again in Round 3.
EMOM x 24 (Fitness) 1) Shuttle Runs (25') 2) V-Ups 3) Rest 4) Hang Power Snatch (55/75lbs) 5) DB Deadlift (20/35) 6) Rest (Comp) 1) Shuttle Runs (25') 2) Toes To Bar 3) Rest 4) Hang Power Snatch (55/75lbs) 5) DB Deadlift (35/50) 6) Rest Score is total reps (25' Shuttle counts for 1 rep)