Call Us: 604.526.5196

CrossFit Coquitlam WOD – Nov 8 2013

Main – CrossFit Group WOD

ATTENTION! Remembrance Day Group Classes:

930AM -Spenser
11AM – Errol
4 PM – Ty

SURVIVAL OF THE FITTEST takes place next Friday night at the Orpheum 7PM. This is a single elimination tournament comprised of Lower Mainlands top 16 teams of 1 women and 1 men.

With trained judges, stadium seating, big prizes for athletes and spectators, DJs and entertainment… The SURVIVAL OF THE FITTEST is for elite athletes that are ready to compete on the biggest stage. The SURVIVAL OF THE FITTEST is unlike any other competition that you have ever seen. The workouts are designed to keep the spectators in mind while challenging the fittest athletes Western Canada has to offer.

For Tickets Contact Studeo55 at 604-684-0544

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

Bench Press

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 optional – Exceed Set 5 weight for 3-RM
Record Total of 3RM

11082013 – Dirtier Thiry (Time)

For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

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

Request A Complimentary Fitness Assessment Below:


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