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CrossFit Coquitlam WOD – July 2, 2013

 

CrossFit Partner WODTom: Sue, how you liking this partner WOD on this hot long weekend? Sue: Liking it. Brandon is awesome at Piggy Backs.


I just found this vid of the REO Resort on the Nahatlatch (where we are going in less than 2 weeks). I want to see Madre on the bow of my raft riding the rapids! Sign up folks! This is going to be a great weekend of white water rafting, camping and loads of other activities that REO offers. Price includes meals and entertainment!

Naturopathicic MedicineThis Saturday from 10AM to Noon, at the gym, on the Mezzanine, take in a complimentary seminar led by our own RPCFer, Shannon Morgenstern, on Naturopathic Medicine. This falls directly in line with our aim as CrossFitters. And that is, give your body what it needs in order for it to look after itself. See you there! oh, bring family and friends if you like.

Today’s Workout

Warmup
Three sets, not for time, of:
Muscle-Up x 3-8 reps (or muscle-up Progressions – Ask your coach!)
L-Sit x 30-45 seconds (hang from a bar, or try it from the floor or a pair of boxes)
Handstand Walk x 15-20 Meters (or 3 Wall Climbs)

Technique
Spend 15 Minutes working up to a heavy Snatch (that’s a squat snatch baby)

WOD – Coaches – Allow 30 minutes for this WOD
In teams of two, complete 10 rounds for time of:
10 Thrusters (115/75 lbs.)-RX (65-95/45-65)-Perf (45/35)-Fitness
10 Pull-Ups (Assisted or Ring Rows as required)
400 Meter Run (200m Run for Fitness level)

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meters; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B sprints 400 meters).

P1090082Tom: Sue, how’d you like the rest of the WOD?

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