Jen. Clean and Jerk.

Check out the latest news on the Nutrition Challenge. Big Bux!

If you are looking for something to doSaturday morning (which means you are avoiding the Noon WOD), CrossFit BC in West Van is holding their Summer Challenge Competition. Hamish, He-Man and Viki are slated to compete. Click here for more info on the event.

Of course, the Saturday Noon WOD takes place at it’s usual time…..12ish. Errol will be running the show. Me Ma and Pa will be in town. We’ll be doing all the things that a typical Ontarian thinks BCers do. Like getting involved in a riot, followed by smoking a big joint while riding atop an orca. We’ll top off the day fending off a cougar attack.

Today’s Workout:

After a dandy warm-up:

Every Minute, on the minute for 12 Minutes (hereby refered to as EMOM 12 Min):

2 Power Snatches


Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Please scale this one accordingly! New folks, consider making this a 15 minute AMRAP.

Have a great weekend!