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Crossfit Coquitlam WOD – July 29th 2013

P1090129Many thanks to Randy and Tom Parker. BBQ Professionals

Many thanks to all who came out for our Community BBQ! What a great turn out! The food you brought was amazing (all paleo…) And thanks to Ty, Errol & Spenser who helped keep the day running smoothly.

RPCFO Qualification WOD – This Wednesday night between 630 and 830PM we will run our qualification WOD to determine our teams for the RPCFO Challenage. Expect at least a 5 minute WOD. Don’t worry, the weight won’t be significant and you will be able to complete all the technical movements. I’ll be emailing eevryone who had their name on the whiteboard last week. Email me if you did not have your name on the board but would still like to give it a shot. I’ll be calling on you, fellow competitors to also act as judges. If you cannot make it Wednesday between 630 and 830PM, email me and I will work out an alternate time for you.

Just a head’s up, next Monday (August 5th) is a holiday (how’d it get to be August already)? So will be running limited classes. Stay tuned.

Today’s Workout
Warm-Up
3 Rounds or 10 minutes
200 m Run
10 Toes-To-Bar – Strict.
1 Legless Rope Climb (only go 15′ – 5′ below the beam)

Strength
Five Sets
Shoulder Press X 3
Rest 30 Seconds
1 Minute Plank
Rest 2 Minutes

WOD
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
5 Box Dips
10 Sumo-Dead Lift High Pulls (25/15 lbs
20 Kettlebell Swings (25/15 lbs)

Performance
Complete as many rounds and reps as possible in 10 minutes of:
5 Ring Dips
10 Pull-Ups (Assisted if necessary)
20 Kettlebell Swings (35-45/25 lbs)

RX
Complete as many rounds and reps as possible in 10 minutes of:
5 Ring Dips
10 Pull-Ups
20 Kettlebell Swings (50/36 lbs)

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

Request A Complimentary Fitness Assessment Below:


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