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CrossFit Coquitlam WOD October 8, 2013

Have you got Wodify on your phone yet? Wodify on your Mobile Phone Or ask Errol, Michael or myself how to do it.

We’re still digging into this treasure chest of features and I’ll continually bring you up-to-speed on the bells and whistles. In the meantime, pleas ensure you have logged in to Wodify, taken a profile pic of yourself, put in your birthday and address, and start reserving your classes! Class caps are now in effect. 25 persons per class max. If you don’t have a reservation and you show up to a full class I’m afraid you’ll have to chill in the lounge until the next class.

When you get to class you can sign in with your phone or with one of the check-in computers. After the WOD, you must log your results with either the big screen, one of the other workstations, your phone or one of the tablets that will be appearing in the near future. We’re real excited about Wodify. It’s going to keep you better in touch with your gym and the simple act of recording your work will make you stronger, faster and have clearer goals for your CrossFit future.

Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Coaches keep it low-impact
Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰

Burgener Warm-up (No Measure)

Coach will lead you through.
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Skills

Spend 15 Minutes working on improving: Pull-ups, Hand Stand Push Ups, Ring Dips

More Sevens (Time)

Fitness
Seven rounds for time of:
7 Push-Ups
7 Burpees
7 Box Dips
7 Asst Pull-ups or Ring Rows

Performance
Seven rounds for time of:
7 Handstand Push-Ups or Stinkbugs
7 Burpees
7 Ring Dips or Box Dips
7 Pull-Ups (asst if necessary)

Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

25 min time cap

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