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Friday January 11: CrossFit in Coquitlam

CrossFit Girl's Rope Climb

Lisa – getting up the rope at 6AM.

Hey! We’re back! Hope you like the layout of the new site. Let us know if we should change anything.

We’ve got our full schedule of weekend classes. Try and make a Saturday Group WOD tomorrow!

Today’s Workout:

Warmup (Ensure you have your shoulders warmed up before this one)
5 Rounds or 10 minutes – not for time
5 Skin the cats
10 Standing Dumbbell Inverted Cross

Strength – Not to exceed 15 minutes
4 Rounds:
8 Russian Step-Ups per leg (try some weight)
rest 90 seconds
8-10 Dumbbell or Kettlebell Row per arm
rest 90 seconds

WOD#1
Every Minute on the Minute for 7 Minutes
3 Deadlifts @ 75% (RX) of your 1 Rep Max – 65% = Perf – 50% = Fitness
7 Push Ups

Each minute attempt the first push up from your toes. You may drop to your knees if you are unable to continue from your toes.
You can make the push up more difficult by placing your feet on your bar or plates

rest 5 minutes

WOD#2
Every Minute on the Minute for 7 Minutes
10 Jumping Alternating Lunges
5 Wall Balls, 20/14 lbs
2 Burpees *RX+ can sub the 2 burpees with a muscle-up*

rest 5 minutes

WOD#3
Row 100 m
This is an all out effort for time.The trick is to stay on the seat.

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