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Crossfit Coquitlam WOD – July 26th 2013

sergie

1 More sleep until our CF Games BBQ. The chicken is marinating, the video is streaming, the Team WOD has been set up. Tomorrow! Noon! Be there!

Some of you may have heard, we are getting a unique competition ra,ped up for the end of September. It is a 2 day event that will see athletes competing in traditional CrossFit Competition WODs on the first day and track and field events on the second day. We’re broadcasting this event to the entire NorthWest CrossFit Community. We’re expecting this event to sell out fast. More news to come.

Today’s Workout
Warmup
10 Minutes Mobility Work
Bands, flossing, rollers and stretches. Not sure? Ask your coach for ideas.

Strength
Four sets of:
3 X Deadlift – Touch and Go
rest 90 seconds
3 X High Box Jump
rest 2 Minutes

WOD
Fitness
30 Wall Balls (14/6-10)
200m Run
15 Burpees
200m Run
30 Wall Balls

Performance & RX
30 Wall Balls (20/14)
200m Run
15 Burpees
200m Run
30 Wall Balls
200m Run
15 Burpees
200m Run
30 Wall Balls

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