Call Us: 604.526.5196

CrossFit Coquitlam June 6

Main – CrossFit Group WOD

PAINTBALL – MAPLE RIDGE PAINTBALL SUNDAY @ 2PM. BBQ TO FOLLOW!

VOLLEYBALL TONIGHT AT 7:30PM!

WE NEED VOLUNTEERS FOR PENTATHAWOD! USE THE SIGN-UP SHEET ON THE CORKBOARD IN THE GYM. OR LET ONE OF THE COACHES KNOW. WE NEED JUDGES, TIME KEEPERS, EQUIPMENT SET-UP.

CAPS-LOCK = WIN

KBs and Skip Tabata (No Measure)

Skipping/Russian KB swing tabata

Followed by coach led stretch

Metcon (No Measure)

4 rounds (not for time)

Up to 8 Strict HSPU (Or 1 rep shy of failure) (Progress with Kip or Pike from box)

rest 60 seconds

Up to 8 Strict Pullups (Or 1 rep shy of failure, no chin reaching!) (Progress with Kip or light band)

rest 60 seconds

06062014 (4 Rounds for reps)

4 mins – Run for distance *To nearest completed 200m, sub row if needed. Score as 200M = 1 Rep (Eg 1200M = 6 Reps)

rest 2 min

3 min AMRAP –
7 X Pullups
7 X PushUps
7 X Squats
(1 full set = 1 rep)

rest 2 min

2 min AMRAP – 135/95 lbs Front Squats for reps (no rack) Scale accordingly

rest 1 min

1 min AMRAP – 135/95 lbs Shoulder to Overhead Scale accordingly

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