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CrossFit Coquitlam March 7, 2014

Main – CrossFit Group WOD

Give a B-day shout out to one of our recent apprentices, Dave Longmore, the old fart is getting older 😉 next year is the big 50!! Happy birthday from the RPCF family buds!!

March Break is the 17th to the 28th. We are running a CrossFit Kids March Break Camp for kids aged 5-8 and 9-11. Please follow the link for more information and to register. http://rockypointcrossfit.ca/marchbreak/

The Saturday schedule will remain the same this weekend as CF Games 14.2 gets underway.
9:00 AM Group Class
9:30 AM Mobility Clinic
10:00AM to Noon 14.2 WODs
Noon Group Class
Competitors take note, this weekend’s sign-up sheet is pinned to the board. Please sign up a spot.

MedBall Bingo (No Measure)

Athletes stand 10 feet away from the game board and wallball throw ball into bingo card. Wherever it lands whole class does 5 reps. Each athlete must go once. (Roughly 10 minutes) each square approx 3×3’

Squares = Med Ball RDL, MB Slam, MB Clean, MB SitUp, Coach’s Choice, MB PushUp, WallBall, MB Burpee, Russian Twist

Iron Cross Progressions

Iron Cross Progressions

1) Practice lockout position on rings (elbow pits forward, shoulders back and down)

2 )Perform an Iron Cross with feet on the ground under the rings (Squat)

3) Challenge by walking your feet out a little (Pike)

4) Keep feet on a box (L sit position)

If you have a bum shoulder,

3×8

Ring rows w/ Lacrosse ball on pec/shoulders between
TODAY’S WORKOUT IS INTENDED TO BE DONE WITH A PARTNER. ONE PERSON WORKING THE OTHER RESTING. START WITH MAX EFFORT BURPEES

1: Max Effort Burpees

2 Minutes. As many burpees as possible.
Following the 2 Minute Max Effort, move immediately into 300. Two scores: 1./ Burpees 2./ 300 Time

2: 300 remix (Time)

Pullups – 25 reps
Deadlifts – 50 reps (135/95)
Pushups – 50 reps
Box jumps/Steps – 50 reps (24/20″)
Floor wipers or ABMATS – 50 reps
1 arm KB clean and press – 50 reps (35/25)
Pullups – 25 reps

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