Call Us: 604.526.5196

CrossFit Coquitlam WOD October 28, 2103

P1070545

Main – CrossFit Group WOD

Announcements!
1./ Thursday is Halloween and the scariest WOD in CrossFit! Wear a costume and hit it up!

2./ Get that costume in for a quick rinse and come to the Halloween party Saturday night at the gym! BYOB. Leave your car at the gym, there will be several DDs.

3./ Wodify has been awesome! Great to see a nearly 100% take-up in the gym! This data will be invaluable to you as you progress in CrossFit. I have a few of you ask how to log work if you missed doing it at the gym. Or to log work for Girls and Lifts that you stored in Beyond The Whiteboard. Login to Wodify, go to “My Performance” then select “Add Performance”. Type in the name of the Girl or the lift, add the date you did it and Wodifry it. Logged! Going forward, if you are looking for one we have done in the past, I have started naming our METCONS with the date and a name. Today is called “10282013 Chipper Chowdown”. Let me know if you need any help. 🙂

4./ We’re doing it again. Big White Ski Trip 2014! Early registration has begun.

 

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
After the Tabata spend 10 minutes practicing the barbell movements coming up in the WOD.

10282013 Chipper Chowdown (Time)

30 X Thursters (115, 80lbs)
30 X Pull-ups
30 X Power Cleans (115, 80lbs)
30 X Burpees
30 X Jerks (115, 80lbs)
30 X Box Jumps (24, 20″)
Performance Weight
65-95/45-75lbs
Fitness Weight
45/35lbs:
Assisted Pullups or Ring Rows

Everyone is required to make efficient use of their workout space and take care navigating the floor. I don’t need anyone catching a bar in the beaker.

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*