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Monday August 27, 2012

Saturday Team WODs = Fun

Jen just came up with a deadly Pesto recipe. Check it out. Forewarned, you’re going to be able to peel paint with your breath afterwards. 😉

Cindy showing off the latest PregRx clothing.

This Saturday will be a Birthday WOD. Mine! I’ll be doing it at Noon. It’d be an honour if as many of you can join me as possible. You can be certain that this is absolutely going to suck as Viki is responsible for coming up with the WOD. Compound the suck factor with the fact that Viki is having to work with the number “40”.

Full steam ahead on the plans for the first ever RPCFO (Rocky Point CrossFit Overdrive) Community Invitational on September 22nd. The points systems has been devised. The WODs are almost prepared. The trophy is ordered. The food to be barbecued is still free-ranging. What we need now are competitors and volunteers (judges). I’ll be hanging a sign-up sheet in the gym. Act fast, there will only be 2 teams (2 men, 2 women) per division (Fitness, Performance, RX).

Viki gets a break during the partner segment of the Team WOD. Caleb had a tougher time.

Alright, one more bit of news. Who wants to be part of the Rocky Point CrossFit  Co-Ed Dodgeball Team? Games start in late September at various schools throughout Coquitlam. Games take place on Wednesday nights at 7:30PM. Sign-up at the gym. Costs = $40 (that’s for a team of 12)

Today’s Workout

Warmup:

For TIME
10 Burpee Box Jumps
10 Toes to Bars with Kip
10 Burpees
10 V Ups

Strength: Deadlift 3 X 5
Strict Pull Ups 3 x max reps

Conditioning: Max Effort 400m Ball Run

WOD – Looks like a fun Chipper!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (or 80 Singles)
25 Ring dips (box/bench dips)
20 Knees to elbows
30 Kettlebell swings, (53/44/35/25)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells (Sub with a bar. 95 RX/65 Perf/25 Fitness)
25 Back extensions
30 Wall ball shots, 20 pound ball (16 Perf/10 Fitness)
3 Rope climb ascents (10 more pullups)

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