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Crossfit Coquitlam WOD – July 16th

dave

Dave found an old tin of Kellog’s Pep Pills before the WOD

On Saturday July 27th, we’ll be hosting our 3rd annual CrossFit Games BBQ. We’ll kick things off with a CF Games WOD, stream the Games from LA on the Big Screen, and have a BBQ. We’ll supply the BBQ protein, showcasing Randy’s Famous Jerk Chicken, you bring a small side and BYOB. Go over to our FB event page to let us know if you are coming. Randy needs to know how much chicken he’s got to marinate.

Warmup
5 Min. general warmup (Run, Row, Stretch)
then for time:
30-20-10
Double Unders
V Ups

Strength
Four sets of:
Deadlift x 3 reps
Rest 90 seconds
Ring Dips x 8-10 reps
Rest 90 seconds

WOD

Against a 3-minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 10 reps (70/50lbs)-RX (53/36)-Perf (35/25)-Fit
Push-Ups x 10 reps – No alligator arms folks!

Rest 60 seconds between sets, and complete a total of three sets.

Warmup
5 Min. general warmup (Run, Row, Stretch)
then for time:
30-20-10
Double Unders
V Ups

Strength
Four sets of:
Deadlift x 3 reps
Rest 90 seconds
Ring Dips x 8-10 reps
Rest 90 seconds

WOD

Against a 3-minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 10 reps (70/50lbs)-RX (53/36)-Perf (35/25)-Fit
Push-Ups x 10 reps – No alligator arms folks!

Rest 60 seconds between sets, and complete a total of three sets.

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