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CrossFit Coquitlam February 27, 2013

CrossFit Teens

The next generation of CrossFitters has started!

If you are looking to buy a ticket for OP MARITU this weekend, the link is no longer active. But you can still take part. Come by at 11AM Saturday and you can pay at the gym and we’ll get the $ off to the trust fund. We’re also accepting donations at the 9AM and Noon WOD as well.

Heads up if you usually get water at the gym. We’re not going to have bottled water until we get a better cooler. Bring a bottle to top up at the tap. Sorry for the inconvenience.

Warmup
Bear crawl => 2 forward rolls => balance beam (pick a line down the centre of the gym. It’s lava on either side) => 3 broad jumps => 10 V-Ups => 10 Vertical Jumps

Strength
7X2 First Pull + Hang Power Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Power Snatch from the hang position (at the knees)

Fitness
5 rounds for time of:
12 Thrusters, 25/15 lbs
9 Knee Raise
Run 200 m (Stop Sign and back)

Performance
7 rounds for time of:
12 Thrusters, 55/35 lbs
9 Knees to Elbows
Run (medicine ball), 16/10 lbs, 200 m (Stop Sign and back)

RX
7 rounds for time of:
12 Thrusters, 75/55 lbs
9 Toes To Bars
Run (medicine ball), 20/14 lbs, 200 m (Stop Sign and back)

If you are looking to buy a ticket for OP MARITU this weekend, the link is no longer active. But you can still take part. Come by at 11AM Saturday and you can pay at the gym and we’ll get the $ off to the trust fund. We’re also accepting donations at the 9AM and Noon WOD as well.

Heads up if you usually get water at the gym. We’re not going to have bottled water until we get a better cooler. Bring a bottle to top up at the tap. Sorry for the inconvenience.

Warmup
Bear crawl => 2 forward rolls => balance beam (pick a line down the centre of the gym. It’s lava on either side) => 3 broad jumps => 10 V-Ups => 10 Vertical Jumps

Strength
7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)

Fitness
5 rounds for time of:
12 Thrusters, 25/15 lbs
9 Knee Raise
Run 200 m (Stop Sign and back)

Performance
7 rounds for time of:
12 Thrusters, 55/35 lbs
9 Knees to Elboes
Run (medicine ball), 16/10 lbs, 200 m (Stop Sign and back)

RX
7 rounds for time of:
12 Thrusters, 75/55 lbs
9 Toes To Bars
Run (medicine ball), 20/14 lbs, 200 m (Stop Sign and back)

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