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CrossFit Coquitlam WOD – August 29 2013

CrossFit RPCFOAnnouncements
1. It’s the last long weekend of the summer…Already? As we normally do on holiday Monday’s we’ll be running a limited schedule. We’ll have that available tomorrow.
2. Got an update on the shirts. We had to wait for a few to straggle in from Ontario (lousy province) for printing. Friday morning is the ETA!
3. Beyond the Whiteboard has been restored so that you can access your previous results. We are in between WOD tracking software at the moment. We apologize for the inconvenience. We’re trying hard to find the right fit.

Today’s Workout
Warm-Up

Strength
Four sets of:
Bench Press x 6-8 reps
Rest 90 seconds
Toes thru Rings x 10 reps
Rest 90 seconds

WOD
Fitness
For Time:
10-9-8-7-6-5-4-3-2-1 – Box Dips
1-2-3-4-5-6-7-8-9-10 – Burpees

Performance
For time:
10-9-8-7-6-5-4-3-2-1 – Ring Dips
1-2-3-4-5-6-7-8-9-10 – Pull-Ups

RX
4 X OH Squat 135/95
10-9-8-7-6-5-4-3-2-1 – Ring Dips
1-2-3-4-5-6-7-8-9-10 – Pull-Ups
4 X OH Squat 135/95

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

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