Call Us: 604.526.5196

CrossFit Coquitlam March 12, 2014

Main – CrossFit Group WOD

Today is the last day to input your data for the 60 Day Challenge. We shall announce the winner by Friday.

Overhead/duck walk/row/plank warmup (No Measure)

2 rounds not for time

– 10 overhead squats with a dowel
– Duck Walk 10 steps forwards then backwards
– 8 Dumbbell rows per side (light)
– Plank for 45 seconds front then 15 seconds per side

Shoulder Press (5-5-3-3-1-1)

Like the Deadlift on Monday, you will take loads of time between efforts to continue mobilizing the shoulders as you work up to your 1RM attempt

12272013 Chipped Tooth (Time)

For time:
20 Front Squats, 205/145 lbs
30 Box Jumps 30/24 in
40 Kettlebell Swings 53/35 lbs
50 Wall Balls 20/14 lbs
Progressions
Front Squat: Perf: 125-165/65-105 Fit: 45-65/35-55
BJ 24/20
KB Swings Perf 45/25 Fit 35/25
WBs Fit 10-14/6-10

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*



*