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CrossFit Coquitlam WOD – September 19, 2013

Announcements
1./ We will not be running any classes this Saturday and Sunday. If you aren’t participating, come watch PentathaWOD! Should be spectator friendly.

Today’s Workout
WarmUp
“Roxanne”
The song “Roxanne” will play. Every time you hear “Roxanne”, do a burpee. (Bonus points for singing along)

Strength
15 X Deadlift (as heavy as you can handle unbroken, and with proper mechanics)
Rest 45 seconds
Handstand Push-Ups x Max Reps (Progression is a handstand hold, as long as possible, wall-walk if necessary)
Rest 3-4 minutes
10 X Deadlift x (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes
5 X Deadlift (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps;

WOD
Fitness
Three rounds for time of:
30 Kettlebell Swings (25-35/10-25)lbs
20 Box PushUps
10 Ring Rows

Performance & RX
Three rounds for time of:
30 Kettlebell Swings (50/36)-RX (45/25)-Perf
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups (Regular Pull-ups-Perf)

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

Request A Complimentary Fitness Assessment Below:


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