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Wednesday November 7, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday November 7, 2012

CrossFit Coquitlam

Know what’s wrong with this picture? These guys are missing shirts! Check out the latest batch of Rocky Point CrossFit Reebok tshirts here. Place your order online and I’ll set them aside for you. (Don’t worry, if the fit isn’t right when after you buy online, you can swap.)

Today’s Workout is going to be a longish Chipper. Your warmup and tech will be all the movements in the chipper. There will be a 30min time cap on this one. Good Luck!

Fitness
For time:
30  push-ups
30 Superman
30 Leg Raises
95/65 pound Deadlift, 20 reps
35/45lb barbell Push Press, 20 reps
50 Kettlebell swings, 25 pound
Row 20 calories
10 Burpees

Performance
For time:
30 Handstand push-ups (From a Box)
50 Superman
30 Knees to elbows
155/115 pound Deadlift, 30 reps
20/10 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 44/25 pounds
Row 20 calories
10 Burpee Pullups

RX
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

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

Request A Complimentary Fitness Assessment Below:


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