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Crossfit Coquitlam Aug 1st WOD – 2013

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We want to throw out a big THANK YOU to RPCF member, Todd, for sending so many great new CrossFitters our way. In recognition, we’re naming today’s WOD “The Hot Toddy”.

Using our new RPCF Mobile App, you will be able to log your “Hot Toddy” results using your smart phone. See how the rest of the gym is stacking up by clicking “Leaderboard” then selecting “Daily Results” from the pull-down menu.

The community is growing with your friends and family! Bring in a friend, get them CrossFitting and we might name a WOD after you (earning a nickname along the way doesn’t hurt your chances).

Today’s Workout
Warm-Up
10 minute AMRAP (for quality)
200m Jog => 10m Duck Walk => 2 Front Rolls => 8 Scapula Slides => 30 seconds hold-the-bottom-of-a-squat (support yourself if you like) => 20M bum-kicker => 20m high-knee skip => 10 mountain climbers

Skill
Spend 15 minutes working on one of the following skills or progressions:
Muscle-Up, Double-Under, Pistols, Kipping Pull-Up, GHD, Rope Climb

WOD – The Hot Toddy
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
5 X Power Clean 45-65/35-55 lb.
5 X Thruster 45-65/35-55 lb.
10 X Burpees

Performance
Complete as many rounds and reps as possible in 10 minutes of:
5 X Power Clean 75-115/55-85 lb.
5 X Thruster 75-115/55-85 lb.
10 X Burpees

RX
Complete as many rounds and reps as possible in 10 minutes of:
5 X Power Clean 135/95 lb.
5 X Thruster 135/95 lb.
10 X Burpees

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

Request A Complimentary Fitness Assessment Below:




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