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CrossFit Coquitlam January 3, 2012

CrossFit January 2013Back at it New Year’s Day. There was an underlying theme.

Not sure if you knew that our very own Trysta (the gal in the middle) is a fairly high level curler. Her team is competing in the BC Scott Tournament of Hearts  and are raising funds for the competition. They win this one and they are off to the National Tournament. Her team is having a fundraiser this Saturday night. See below for details.

Today’s Workout

Warmup
Break it up anyway you like, can you do the following in 6 minutes?
100 V Ups
100 Superman Rocks (sorry gentlemen)

Strength
15 Minutes – Weighted Pull Up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
If you are working on your pull-up, I want you  to do 5 sets 0f two negatives and hold-on as long as possible!

WOD
All AmRAPS are with a partner. Partner completes an entire round while the other rests.

AMRAP #1 –  7 mins: Power Cleans, Push-ups and Box Jump (24 In.)s
Complete as many rounds as possible in 7 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Box Jump (24 In.)s

REST – 5 Minutes

AMRAP #2 – 7 mins: Pull-ups and Burpees
Complete as many rounds as possible in 7 mins of:
10 Pull-ups
10 Burpees

REST – 5 Minutes

AMRAP #3 – 7 mins: Kettlebell Swings and Double Unders
Complete as many rounds as possible in 7 mins of:
10 Kettlebell Swings, 50/35 lbs
20 Double Unders

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