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Crossfit Coquitlam WOD – July 31st 2013

peter

Oi! Weekend Hours! Listen up!
Saturday – 9AM Yes! MobWod @ 10 Yes! Noon Yes!
Sunday – 11AM YES! Yoga No!
Monday – 7AM and 530PM Only!!!!!
Have a great Weekend! Happy BC Day!

I will have the results posted from the RPCFO qualifiers this weekend as well. Stay tuned for the teams!!! šŸ˜€

Today’s Workout
Warmup
4 Rounds (not for time)
2 Rope Climbs (or progressions)
30 Double Unders (no progression. If it takes 10 minutes to do double-unders it’s all practice going in the bank)

WOD – Long Team WOD. Start getting organized after the warmup.
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
20 Push-Ups
20M Walking Lunges with Dumbbells or Kettlebells (53/35)(45/25)(35/15)
20 Box Jumps

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

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