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CrosFit Coquitlam May 15th 2014

LSM

Hi Guys! This is Leslie. She just graduated from Foundations. She chose to do The Hot Toddy! 10 Minutes of 5 Power Cleans, 5 Thrusters, 10 Burpees. 6 Rounds + 3 reps completed.

Make sure to introduce yourself when you see her.

Main – CrossFit Group WOD

Holy cow! Another holiday is upon us this weekend? May the weather be fair and you have a great weekend. We’ll post the Monday Class Hours on FB by the end of today. For those of you that are still in town on Saturday, c’mon by the gym around Noon for the first BBQ of the year!

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉

Pistol & Muscle Up Practice (No Measure)

15 Minutes working on pistols & MUs.
Pistol Progressions include: One legged box steps (don’t rest that back foot on the floor), Candestick Rolls (trying a one-legged one)

Muscle Ups Progressions include: Dip Work, Ring work, false grip work, transition work

05152014 – Death by Gymnastics (AMRAP – Rounds)

Teams of 3

1st 90 Seconds complete:
One partner does a push up
One does a pull up
One does a goblet squat (Rx 53/35#)

Next 90 seconds is two reps, thirds is three…

Rotate movements as needed

Score is total rounds completed

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