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CrossFit Coquitlam WOD – September 16, 2013

Announcements!

1./ Lots of sign-ups for PentathaWOD over the weekend. There a still a few SCALED TEAM spots left. Register HERE
2./ The gym will be closed this reason for PentathaWOD. Sorry for the inconvenience. We need volunteers for various positions (judges, time-keepers, pit crew, parking attendant, the person that has to sanitize the area that Gorilla works out in.) There is a volunteer sign up sheet on the whiteboard at the gym. Sign up if you are able to help. We will be in touch with the volunteers very soon!

Warmup
1 Round of:
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 2 broad jumps => agility ladder => 2 broad jumps => basic dot drill x 10 => 5 Burpees
then
Coach-Led Tabatas of choice 8 rounds (could be some mobo. could be some burpees. could be talking about your feelings)

Strength
Five sets of:
5 X Front Squat (Going for heavy) (Team up at the racks)
Rest 60 seconds
10 X Single-Arm Trap 3 Raises
Rest 60 seconds

WOD
Fitness
Three rounds for time of:
20 X Walking Lunges
20 X DB or KB Push Press (25/10)
100 Single Under

Performance/RX
Five rounds for time of:
20 X Walking Lunges with DBs or KBs (50/36)-RX (35-45/20-35)-Perf
20 X DB or KB Push Press (Same weight as lunge)
40 Double-Unders 3:1 Exchange rate for Singles

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

Request A Complimentary Fitness Assessment Below:


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