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Crossfit Coquitlam June 10 WOD

CrossFit Coquitlam Canada West Regionals 2013Three awesome women!

It was a tough weekend for us at the Canada West CrossFit Games. Despite heroic efforts we didn’t make it past Friday. I want to thank Viki, Stacey, Jen, Spenser, Casey and Nathan for representing us at the Games. We’ll do it again next year!

We’ll be starting our Performance training in July. This program is designed for those of you that want to step up your CrossFit training to the next level and begin preparing for next year’s CrossFit Games (and the other competitions that pop up between now and then). More news to come. Stay tuned.

We’d also made noise about starting a 9AM class during the week. Don’t worry, we have not forgotten. We will be adding this time slot towards the end of this month when Coach Errol and Coach Ty return from their trip to Mexico.

Today’s Workout
Warmup
Tabata Squats
rest 3 minutes
Tabata Double Unders

Strength
Five sets of:
Back Squat 5-5-5-5-5
Rest 90 seconds
Dumbbell External Rotation x 10 reps each @ 2-3 second negative
Rest 90 seconds

WOD
Fitness
Three rounds for time of:
Wall Balls x 30 reps (10/6 lbs.)
Leg Raises x 20 reps

Perfromance & RX
Three rounds for time of:
Wall Balls x 30 reps (20/12 lbs.)
Toes to Bar x 20 reps

 

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