Call Us: 604.526.5196

CrossFit Coquitlam – March 7 2013

SurferSurfer!

The CrossFit Games is underway. We have a few administrative items to address to ensure this runs smoothly. There is now a sign-up sheet at the gym (pinned to the wall by the door). On it are the available slots to do your Open WOD. The lion’s share will be Saturday morning. There is a bank of slots on Thursday night. Athletes, I need you to put your name in the slot you want! Judges, I need you to fill in slots that you will be able to judge. We currently have 9 judges and we could use a few more. If you are willing to do a quick online course, can be stoic in your decision making, and are available Saturday mornings for the next 5 weeks, please let me know!

Warmup – Not for time
30-20-10
Double Unders
Sit-Up
5 Minutes Shoulder Mobility

Strength/Technique
EMOM 10 Minutes
1 Power Snatch, 2 Hang Snatch, 1 OH Squat

WOD
Fitness
As many reps in 10 mins as you can of:
10 Burpees
15 Snatches, 45/35 lbs

Performance
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 45/35 lbs
30 Burpees
30 Snatches, 75/45 lbs
20 Burpees
30 Snatches, 95/65 lbs
10 Burpees
Snatch, 135/95 lbs

RX
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

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

Request A Complimentary Fitness Assessment Below:


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