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CrossFit Coquitlam WOD – September 26, 2013

Announcement
1./ We have gotten on board with Wodify. Wodify will not only be replacing Beyond The Whiteboard, but the actual whiteboards in the gym! We won’t be tracking scores with a dry erase marker anymore. You’ll be doing that with Wodify. More news to come. We’ll be aiming to launch in the first week of October.

Today’s Workout
Warmup – 3 Rounds or 10 Min
20 Jumping Jacks
10 KB Swings
5 KB Press-per arm (laying on back)
1 KB Arm Bar (per arm)
5 Turkish Get-Up Per Arm

Strength
EMOM – 10 Minutes
Even – 5 Bar Evil Wheels (Kneeling or standing, grip barbell and roll out as far as you can and return to start)
Odd – 5 Barbell Lunges per leg (RX try OH. Progression is front or back rack)

WOD
In teams of two, with only one partner working at a time, partners whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
5 X Pull-Ups (assist or ring-row for progression)
5 X Burpees

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 X Heavy Kettlebell Swings

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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