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CrossFit Coquitlam – Ahh Yiiis! May 1 2013

steph

As mentioned yesterday, we are starting a Whole 30 Nutrition Challenge today. If you have not done this before, do yourself a favour. Make the effort. Give it a shot. Tryust me, it makes a rapid and impressive difference. If you have done this in the past, you know it’s time to get back on this pony for another ride. For all the deets, head over and join our FB Event Page.

Coach Jen needs votes in the Hero Ambassador Search. Hit the link. Like and comment!

Today’s Workout
Warmup
3 Rounds – not for time
2-Arm Kettlebell Row X 10
Shooter’s PushUp X 10 (2 hands on one KB)
Ring Rows X 10 (elevated feet make this more difficult)
60 sec Hand Stand Hold

Strength
4 Sets of Weighted Pullups X 2 Reps (Sub with Negative Holds X 2)
rest 2 minutes

WOD
Fitness
3 Rounds
10 Clean &  Jerk (45,35)
400m Run

Performance
3 Rounds
10 Clean &  Jerk (95,65)
400m Run

RX
3 Rounds
10 Clean &  Jerk (135,95)
400m Run

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