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MOST RECENT

Picture of the day!

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WOD: April 22, 2018
▪️
AMRAP 40 Minutes (Comp)
5 Burpee Ring Muscleups
30 DB Front Rack Lunges (2x35/50)
45 Box Jump Overs (20”/24”)
60 DB Snatches (35/50)
(switch arms every 10 Snatches)
75 Air Squats
▪️
(Fitness)
15 Burpee Chest to Bar Pullups
30 DB Front Rack Lunges
(2x35/50)
45 Box Jump Overs (20”/24”)
60 DB Snatches (35/50)
(switch arms every 10 Snatches)
75 Air Squats
▪️
(Bootcamp)
15 Burpee Pullups
30 DB Front Rack Lunges @ manageable weight
45 Box Step Overs 20”
60 DB Snatches @ manageable weight (switch arms every 10 Snatches)
75 Air Squats

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Featured Athlete - Michael “Big Mike” Salmon

For full athlete write up, please visit our Facebook page or http://crossfitbc.com/featured-athlete-michael-big-mike-salmon/

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Picture of the day!

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#Repost @gcipli
・・・
#crossfit #crossfitbc another personal record!

#crossfit #crossfitbc another personal record!

WOD: April 21, 2018
▪️
For Time

Teams of 3
Divide work evenly with one athlete working at a time.
Run together ▪️
200m Run
60 Sit-ups
750m Row (250 each)
45 KB Russian Swings 1.5/2p
200m Run
60 Push-ups
150 Double Unders
60 Push-ups
200m Run
45 KB Russian Swings
750m Row (250 each)
60 Sit-ups
200m Run

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Picture of the day!

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I surprised myself with how good these squats felt today. The crazy thing is that these squats were faster than my squats yesterday and they are loaded 20 pounds heavier! I love how the body adapts to specific training stimuli. ——————————————————————
4x3 Back Squat 295lb ——————————————————————
#virusintl #viruscanada #reebok #stancesocks #sockgameonpoint #legacylifter #rehband #squat #powerlifting #strengthwork #lifting #backsquat #rogue #nike #FEWSSP #crossfit #crossfitbc #gatorade
#gainzwithgabe #livetocompete @crossfitbc

Picture of the day!

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WOD: April 19, 2018
▪️
5 Rounds For Time (Comp)
2 Rope Climbs (1 Legless + 1 With Legs)
30 Overhead Walking Lunges 25/45
▪️
(Fitness)
30 Overhead Walking Lunges 25/45
2 Rope Climbs
▪️
(Bootcamp)
10 Ring Rows
30 Walking Lunges

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Afternoon posterior chain work after all the lifting from this morning! Glute ham raises, good mornings, hip extensions and leg adductors. ——————————————————————
#nike #stancesocks #sockgameonpoint #bec #accessorywork #lifting #powerlifting #FEWSSP #crossfit #crossfitbc #gatorade #gainzwithgabe #livetocompete @crossfitbc

Picture of the day!

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WOD: April 18, 2018

14 Min AMRAP

Partner A completes full round, then Partner B etc (Comp)
6 Squat Cleans 95/135
9 Burpee Over Bar
12 Wallballs 14/20
-------------------------
9 Squat Cleans
12 Burpee Over Bar
15 Wallballs -------------------------
12 Squat Cleans
15 Burpee Over Bar
18 Wallballs

If time remains, AMRAP - Squat Clean Thrusters (Fitness)
6 Squat Cleans 75/115
9 Burpee Over Bar
12 Wallballs 14/20
-------------------------
9 Squat Cleans
12 Burpee Over Bar
15 Wallballs -------------------------
12 Squat Cleans
15 Burpee Over Bar
18 Wallballs

If time remains, AMRAP - Squat Clean Thrusters (Bootcamp)
6 Hang Squat Cleans @ manageable weight
9 Burpee Over Bar
12 Wallballs @ manageable weight -------------------------
9 Hang Squat Cleans
12 Burpee Over Bar
15 Wallballs -------------------------
12 Hang Squat Cleans
15 Burpee Over Bar
18 Wallballs

If time remains, AMRAP - Hang Squat Clean Thrusters

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All the upper back accessory work this morning! Weighted pull-ups, Rows, Bicep curls, Lateral raises and Shrugs. —————————————————————
#accessorywork #lifting #virustintl #viruscanada #pullups #rogue #FEWSSP #crossfit #crossfitbc #gatorade #gainzwithgabe #livetocompete @crossfitbc

Picture of the day!

#crossfitbc

WOD: April 17, 2018
▪️
E2MOM for 32 Mins - 16 Rounds

Rotate through 4 Stations
No scores. Just survive
▪️
(Comp)
1/ Row 25/30 cal
2/ 3/5 Ring Muscle Up + 20 DB Snatches 35/50lbs
3/ Run 200m + 15 Pushups
4/ 3/5 Bar Muscle Up + 50 Air Squats
▪️
(Fitness )
1/ Row 20/25 cal
2/ 5 Ring Dips + 20 DB Snatches 20/35lbs
3/ Run 200m + 10 Pushups
4/ 5 Burpee Pullups + 40 Air Squats
▪️
(Bootcamp)
1/ Row 90 seconds
2/ 5 Box Dips + 20 DB Snatch @ manageable weight
3/ Run 200m
4/ 5 Pullups + 25 Air Squats

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Noon session:
Well it was gross but I got it done... Muscle ups were unbroken the whole way through but the DB snatches were definitely not!
——————————————————————
E2MOM alternating for (16 Rounds)
1️⃣ 30 cal Row
2️⃣ 5 Ring MU + 20 DB snatch 50lb
3️⃣ 200m run + 15 Push-ups
4️⃣ 5 Bar MU + 50 air squats ——————————————————————

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