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CrossFit Coquitlam November 1 2013

Main – CrossFit Group WOD

All weekend classes are a go!

Don’t forget, we’re having our Halloween party at the gym from 8 until late. We have several designated drivers so BYOB, leave the car and pick it up Sunday morning after the 11AM WOD.

Warm to the Core (No Measure)

Cone Drills (Coach will Go Over)

Then 2 Rounds for Quality of:
10 Scapula Wall Slides
10 Push-Ups
10 Pull-Ups/Negative Pull-Ups or Ring Rows
Do a light 400m jog/row before the two rounds of warmup.

Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 15 minutes to work up to a single, heavy movement through the Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press *That is one rep!

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Coaches: Allocate about 30 minutes to run this WOD.

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