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CrossFit Coquitlam WOD – September 11, 2013

What a great week so far! Your commitment and intensity are palpable. Keep this up. It will take you far!

The Performance Group tested some benchmarks last night after 8 weeks of tough strength training. Boom! PRs all around. Big PRs! Keep it up guys! You’re on on the right track for CF Games 2014!

And who shows up to train at the gym last night? Team Canada Oly Weight-lifter Parm Phangura! On the road to the Commonwealth Games this summer, Parm warms up with weight the rest of us can only dream of!

PentathaWOD is in 10 days! We have opened up a Scaled Division. Teams of 2 Men or 2 Women. All WODS will be scaled versions of the RX WODs. A great opportunity to compete in an encouraging environment. Registration is OPEN!

 

Today’s Workout:
Coming on the heels of one of the toughest Girl Benchmarks and yesterday’s intense WOD, we’re programming a “download” day. Don’t get me wrong, there’s still a buttload of work to do, we’re just easing back on the throttle a bit.

Five sets of:
Walking Lunges with Dumbbells or Kettlebells x 20 steps
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
(get as horizontal as possible – a tight core is key. Squeeze yo butt!)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

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