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CrossFit Coquitlam April 3rd 2014

Main – CrossFit Group WOD

A big Congrats to Casey Inglis! Casey has qualified for the CrossFit Games Regionals May 9th to 11th at the Richmond Oval. Casey will be competiting against the top 48 Men from Western Canada. The top 2 finishers at Regionals move on to the CrossFit Games in Los Angeles in July. The Regional Event needs volunteers. If you are interested, check out this link: http://www.shiftboard.com/crossfitcanadawest/

Dodgeball is back this Friday night at 730PM!!!

And our first Saturday Gym Competition gets under way next Saturday at 10AM. More deets to come.

200m Partner Lean (No Measure)

Two people will lean on each other and attempt to walk while they are leaning on each other for support.
Followed by 5 minute coach led warm-up

Kipping Pullup and Double Under Practice (No Measure)

Spend 15-20min working on one of the following skills that you feel you need work on:
Double-unders
or
Kipping Pull-ups
note: coaches will give example of progressions to work on

If you are already a superstar at these movements, pick your goat.

04032014 Ode to the Fargo Chipper (Time)

WOD
“Ode to the wood chipper in Fargo”
50 KB swings 50/45
50 Goblet squats 50/45
50 Push-ups
50 Situps
50 Pull-ups
50 burpees

Note:
Fitness level will be 25 reps of each and 35 – 10KB’s
RX+ = 25# weighted vest

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