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CrossFit Coquitlam WOD – September 10 2013

Announcements!
1. PentathaWOD NEWS!!! Due to demand from you, and lack of demand from Masters’ aged people (guess Gorilla and I are weirdos….wait a minute, don’t answer that) we’ll be opening up a Scaled Division. Grab a partner (of the same sex) and get registered! You will be able to do all the WODs, the weights will be civilized, the competition will be a blast!
2. YAY! People showed up to the 930AM class! That’s a thing now.
3. Only our 6AM memebrs will know Dr Leong Wong. Dr Leong Wong is participating in a mission trip this month to Dominican Republic with an organization called ChiroMission, which is the “Doctors without Borders” of chiropractic. “This trip coming up will involve about 70 chiropractors from all over North America and we will be providing well needed care and funding in a country deep in poverty despite all the wealthy resorts located there.  My wife, a registered nurse, and I are going with the purpose to help in the mission trip in providing not only our services but to help with the orphanage.  The orphanage is run by a pastor and his wife and they have been taking kids off the streets, living in card board boxes, and giving them a shelter to sleep in with clean water.Our group will be broken up and sent out to serve in smaller groups into villages, schools, orphanages.  Some of us will go into Haiti as well to provide service there as well.hank you for your support.  A small amount goes a long ways in the poverty stricken areas.  Anyone donating will be entered into a draw in my office for some prizes as indicated on the flyer.  There are multiple prizes of massage therapy treatments, car detailing, movie tickets and more.” Leong is hoping to raise $1000 for this trip. To learn more or to help out, follow this link.

leong1Dr Leong Wong

Today’s Workout
Warmup
10 Min AMRAP (For quality)
10 Walking Lunge (per leg)
20 Alternating One Hand KB Swings
30 second Hold at bottom of squat (support yourself)
30 second Hip Capsulation Distraction per leg (facing, side, facing away)

Strength
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Handstand Push-Ups x 10 reps
or
Wall Climbs x 4 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes

WOD
Three sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115/80)-RX (75-105/55-75)-Perf (45/35)-Fit

Rest three minutes between sets.

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