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CrossFit Coquitlam December 19 2013

You know it’s a good WOD when…

Main – CrossFit Group WOD

Announcement ReCap

1./ Limited hours next week. We will have the schedule published later today.

2./ Another competition has appeared in the Lower Mainland. This is one that has been running in the USA for the last few years and someone has picked it up for our area. It’s not a single competition, but a league. Teams of 4. I’m awaiting more info from the operators of the league, but check it out: The garage Games Metro Vancity League http://metrovancityleague.com/?menu=about-the-league-

3./ CrossFit Overdrive is hosting a movement specialist course on Sunday January 12th. Click here for more details.

4./ The VPD contacted me yesterday to announce a CrossFit POPAT challenge!!!! The POPAT is the police officers physical abilities test, everyone applying to a municipal police department in BC must be able to pass this test in order to be hired. Do you think your athletes have what it takes to be the top POPAT finisher?*

Here is a link to a video on YouTube that describes the POPAT
http://youtu.be/SYQfoHMoOkg

Competition Categories: Everyone must register in a team of two and prizes will be awarded to the team male team, top female team, top mixed team as well as for the top male and female overall.

Roxanne (No Measure)

Play Roxanne. Doing jumping jacks throughout the song. When you hear Roxanne, drop and do a burpee.

Turkish Get Up

Spend 15 minutes working up to a heavy Turkish Get-Up. Need to do it once with each hand for it to be legit.

12192013 Die Hard 3 (AMRAP – Rounds)

Teams of 3 death by:
Thruster 95/65, 30 second plank,10m row

At the buzzer one partner does one Thruster, another does 10m row, another holds a 30 second plank.
At minute two, one does 2 thrusters, one does 20m row and the other holds a 30 second plank.
Each minute you add a thruster and 10m row while the plank stays for 30 seconds.

Score is the last round the team completes all the required work in the allotted minute.

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