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CrossFit Coquitlam December 13 2013

Main – CrossFit Group WOD

XMAS PARTY THIS SATURDAY AT THE GILLNETTER. 6:30PM. Dress is Casual. But if you’d like to wear a nice dress, please feel free (Zach Brummer included)

The Surrey Scramble (No Measure)

Tabata – “No Hand Burpees”
(hands behind the back – get
on the ground and get back up
without the use of your arms)

Rowling (Distance)

We’re playing 2 games!

The objective is to row exactly 100m. It doesnt matter how fast you row, or how slow
you row, but you want to get as close to 100m as you can. If you get exactly 100m, that is
considered a Strike
Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get
another frame. Your score for each round is the deviation from 100m. Your total for the
game is your score across all 10 rounds. So if I row 102m or 98m, my score from that
round would be 2 etc.
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score
if it wasnt a strike and can keep rowing until you miss a perfect row. (watch the video,
it makes sense I swear)
Video and written rules here: http://www.vintagecrossfit.com/wods/131107/

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