For Time (Fitness) 20 Box Step Ups (1 x 20/35lbs) (20/24") 25/30 Cal Bike 20 Squat Cleans (65/95lbs) (Rest 2:00) 25/30 Cal Bike 20 Squat Cleans (65/95lbs) 20 Box Step Ups (1 x 20/35lbs) (20/24") (Rest 2:00) 20 Squat Cleans (65/95lbs) 20 Box Step Ups (1 x 20/35lbs) (20/24") 25/30 Cal Bike (Comp) 30 Box [...]
Teams of 3 Every 12:00 for 3 Rounds Each for Time Round 1 200m Run Together (12/15 C2 Bike or 8/10 Cal Echo each) 3 Rounds 12/15 Cal Row 12 Sync SA DB Hang Cleans (20/35) 3 Sync SA Devil Press 200m Run Together (12/15 C2 Bike or 8/10 Cal Echo each) Round 2 200m [...]
Teams of 2 (Fitness) 100 Thrusters (55/75lbs) Partner Must Be In Plank 100 Burpees Partner Must be Holding Barbell In Front Rack (Comp) 100 Burpees to Bar Partner Must have Barbell Overhead 100 Thrusters (65/95bs) Partner Must be Hanging from Pull Up Bar
We’re super excited to be hosting Gymnastics Coach Louise Eberts Level 2 Gymnastics Seminar on Sunday, February 5, 2023. This seminar is for all athletes who are looking to focus on chest to bar pull-ups, handstand push-ups, ring muscle up progressions, and of course some prepping for The Open. CFBC members: You will get a [...]
Snatch Complex Every 1:30 for 10 Rounds (Fitness) 3 Power Snatches (Working on catching lower over the course of 10 rounds) (Comp) 1 Power Snatch + 1 Overhead Squat + 1 Snatch (Reset on floor) Build over 10 Rounds
1. When did you join CrossFit BC? In November 2020 (but that wasn't my first experience with crossfit!) 2. Why did you choose CrossFit? I was in a transition period--new city, new job--and moving away from the team sports I had played all my life. Crossfit gave me a new way to channel all that [...]
4:00 Work / 4:00 Rest x 4 (32:00) With partner, alternate between 4:00 AMRAPS (4 Each) (Fitness) 4 Rounds 8 Wallballs 15 Double Unders AMRAP Cal Bike 4 Rounds 6 Double DB Front Rack Reverse Lunges (20/35) 4/6 Cal Ski AMRAP Cal Bike (Comp) 4 Rounds 12 Wallballs (14/20) 15 Double Unders AMRAP Cal Bike [...]
For Time (18:00 Cap) (Fitness) 50 Cal Row 50 Alternating DB Snatch (20/35) 50 Pull Ups 25 Burpee Box Jump Overs (20/24") (Comp) 100 Pull Ups 75 Alternating DB Snatch (35/50) 50 Cal Row 25 Burpee Box Jump Overs (20/24")
12:00 AMRAP (Fitness) 2 Wall Walks 6 DB Hang Squat Cleans (20/35lbs) 18 Sit Ups (Comp) 3 Wall Facing SHSPU (Wall Walk in) 6 Hang Power Cleans (105/155lbs) 9 Toes To Bar
