Call Us: 604.526.5196

CrossFit Coquitlam WOD December 27 2013

If you’re happy and you know it….

Main – CrossFit Group WOD

Business as usual today guys! Hope you had a great Christmas. It was awesome to have seen so many of you on Christmas and Boxing Day! New Year’s Eve WOD is definitely a go! I’ll have the gym open 11ish.

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Deadlift (3-3-3-3-3)

Working up to a heavy 3-Rep set. 2-3 minutes rest between efforts.

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
RX weight and height is a looloo. That’s right 30″ and 24″ is the RX height for BoxJumps.

Performance Weight 135-165/95-135
Fitness Weight 65-95/45-65

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*