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CrossFit Coquitlam WOD - September 18, 2013 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

CrossFit Coquitlam WOD – September 18, 2013

Announcements:
1./ PentathaWOD is nearly sold out. The volunteer page is nearly full (thank you thank you thank you!). Still want to get involved, let us know! Otherwise, hope you’ll come and enjoy the show.

2./ Looking for something to do Saturday Night? There is a fundraiser at Barcelona Night Club. No Borders Animal Rescue Society is hosting a night. $10 at the door (includes a drink). RPCF is kicking in some personal training for the silent auction.

WarmUp
3 Rounds (not for time)
15 Shoulder Passes (dowel dislocates)
Hold bottom of Dip  for 30 seconds (Rings, dip station)
5 Bridge Ups
Hold bottom of Skin the Cat  for 15 seconds (progression: getting comfy getting upside down in the rings)

Strength

Four sets of:
3 X Strict Weighted Pull-Ups (progression is 3 Negatives)
Rest 90 seconds
2 Front Squat + Jerk (Go from Rack or Clean. Working up to a heavy set. Note: This is not a thruster.)
Rest 90 seconds

WOD
Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar (Progession is: Toes-to-Rings, Knees-to-Elbows, Leg Raises)
20 Double-Unders (4:1 Exchange rate today. Double Unders are on an upward trend)

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

Request A Complimentary Fitness Assessment Below:


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