Posts Tagged crossfit coquitlam

Jan 6th Crossfit Coquitlam WOD

Posted by admin in WODS on January 6, 2012

On January 21st, we will be hosting a party at the Rocky Point Gym. There will be a Paleo Potluck dinner. We’ll post a listing of required food. Hopefully some of you can slay a few boars or mammoths to help with the menu!

4./ This Sunday we will be shifting the 11AM class to noon (for this Sunday only). There will be a small video crew on hand to shoot a promotional video. Any interested members are welcome to join us (dudes, get your back shaved if you’re planning on pulling your Tee off mid-wod.)

I hope you all had a great first week of the year. It was a blast at the gym! The energy levels are infectious!

Today’s Workout:

Every Minute, On the minute, for 10 minutes:

2 Shoulder Press @ 70-75% 1RM

Fitness

“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

Performance

“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Prescribed

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

crossfit coquitlam

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Sept 14th Crossfit Coquitlam Workout

Posted by admin in WODS on September 14, 2011

Another reminder that Ty will be running a Group WOD every Tuesday and Thursday at 8AM. As well as Sunday at 11AM.

See the 30 Day Challenge blog for more foodie ideas.

Today’s Workout:

Shoulder Press x 2-4 reps @ 2111 (2 seconds to lower, 1 second rest at bottom, 1 second to lift, 1 second pause at top)
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110 (like above, but don’t pause at top)
Rest 90 seconds;

rest 5 minutes, then

In teams of two, with only one partner working at any time, complete:
150 Wall Ball Shots (20/12 lbs.)
1200 Meter Relay Run with Med Ball
100 Burpees

crossfit coquitlam