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Crossfit Coquitlam WOD – July 30th 2013

deb

I’ve sent out an email to everyone that had their name on the list for the RPCFO Challenege. If you didn’t get the email, we are going to run our qualification rounds Wednesday night from 6:30PM to 8:30PM. The WOD is: 10 Burpees, 20 Push-Ups, 30 ABMATs, 40 Air Squats, 500m Row. With the times you get we’ll be able to put together our team to compete later next month at CrossFit Overdrive.

I have been working on the Rocky Point CrossFit mobile App, powered by Zen Planner. I will launch this August 1st. Stay tuned.

Today’s Workout
Warmup
3x or 10 Min
20 squats => 20 lunge steps => 10m bear crawl => 20 push-ups => 20 ABMATs => 200-meter run

Strength
Workout of the Day
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10-15 reps
(perform as quickly as possible)
Rest 3 minutes

WOD
Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Burpees
60 seconds of Rest

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