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CrossFit Coquitlam WOD – October 3, 2013

Announcements!
1./ Did you know that Spenser is running a Thursday night yoga class at 8:30? Great for beginners and yogi alike.
2./ I have been in touch with Wodify. Looks like a mid-week launch (next week). One feature will be reserving a class time. Especially relevant on Tuesday evenings!!! 60 CrossFitters by my count this past week between 630 and 730. We’ll be putting a cap on the number we can allow into a class. With Wodify you’ll be able to reserve from your phone as you are sitting in dull meetings or shopping for free-range bison.

Warmup
3 Rounds of:
20 Shoulder Dislocate
15 Air Squats
10 PushUps
5 Duck Walk steps forward, 5 back
then:
Bear Crawl Musical Medballs. A champion must be found! Champs from each class will compete in the future in a Thunderdome-esque tournament! 6 Bearcrawlers enter! 1 Bearcrawler leaves!

Five or Six sets of:
Shoulder Press (Follow the rep scheme to work up to a new 1RM)
Rest 3 minutes between sets
(During the break, please work on mobility! Ask your coach for suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)-RX
7 Burpees
7 Kettlebell Swings (50/35lbs)-RX

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