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CrossFit Coquitlam May 29 2014

Main – CrossFit Group WOD

June 1st – 9AM HMCS Discovery 9:30AM Larry Young Memorial 5KM Run (No WOD at the gym this Sunday!)

June 8th – Maple Ridge Paintball – deets to come.

June 15th – Grouse Grind – Time TBA

June 21st – Tough Mudder Whistler

Big Ol’ Warm Up Day 3 (No Measure)

3 rounds (For quality)

10 jumping Jacks, 10 burpees, 10 lunges, 1 handstand hold, 4 kartwheels, hollow hold (aslongaspossible)

Metcon (6 Rounds for reps)

3x max effort static ring pull ups
Then
3x max consecutive muscle ups (use dips / pulls up for progression or do skill work)
Rest 90-120 seconds between efforts.

05292014 – A Reasonable Chipper (Time)

50 KB swing (50/35 – RX)
50 box jump (24/20)
50 wall balls (20/14)
50 t2b – Sub with Knees2Elbow or Straight Leg Raise
50 Double Unders (3:1 Singles)

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