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CrossFit Coquitlam January 24 2014

Main – CrossFit Group WOD

This Sunday we are storming the Coquitlam Crunch at 10AM. Here’s a link for deets https://www.facebook.com/events/527471610684530/?ref_newsfeed_story_type=regular.

Coach Spenser, Katrina and The Prince compete this weekend at th CF North Van Challenge. Should be a good show! More deets here. http://westcoasttriplecrown.com/crossfit-north-vancouver-challenge/

Finally, this Friday Evening at 7:30PM we’ll break out the dodgeballs and get a pick-up game started. All are welcome. And yes….we’re doing dodgeball during the Workout today 🙂

Kettlebell Tabatas (No Measure)

Tabata Kettlbell coach calls out movements: Russian, snatch, goblet squat, orbits, figure 8s etc.
Get a little shoulder mobility in.

Dodgeball (No Measure)

Official rules: http://www.dodgeballusa.com/rules.html
– rules state that each contest has a time limit of 3min, play as may games as 20
min will allow.

01242014 The Year was 2013 (Time)

3 rounds
20 Wallballs 20#/14#
13 T2B or K2E
20 DU or 3:1 singles
13 KB Snatches (switch arms each rep)
20 Box Jump 24”/20” or Step-ups
13 Push-ups

RX = 50#/45#
Perf = 45#/ 35#
Fit = 25# – 10#
Fit = 2 rounds

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