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CrossFit Coquitlam WOD – August 27 2013

RPCFO ChallengeCasey fitting in a pre-WOD pump before his heat at the RPCFO Challenage

The first batch of photos from the past weekend at RPCFO have been uploaded. Many thanks for Dave Longmore for the great shots and taking the time to share them with us!

The new RPCF shirts will be arriving this week. I’ll announce when they get here. Pre-Order here if you like.

Today’s Workout
Warm-Up
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 10 PVC pass-throughs

WOD – 3 AMRAPS – Depending on class size, we’ll divide the class up into 3. Rotate stations.
WOD 1
Complete as many rounds and reps as possible in 8 minutes of:
5 X Thruster (135/95)-RX (95-115/65-85)-Perf (45-65/25-45)-Fit
5 X Power Clean (135/95)-RX (95-115/65-85)-Perf (45-65/25-45)-Fit
15 X Pull-Ups-RX, Assist-Perf, Ring Rows-Fit

Rest 4 minutes, and then,

WOD 2
Complete as many rounds and reps as possible in 8 minutes of:
20 KB Swings (24/16 kg)-RX (20/12)-Perf (12/10)-Fit
30 Walking Lunge Steps (In place)
40 Double-Unders or 80 Singles

Rest 4 minutes, and then,

WOD 3
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 ABMATS

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