Saturday 20130629 Open WOrkout @ 0900

Posted: June 28, 2013 by totactfit01 in Uncategorized

WOD:

COEpic courtesy of CrossFit HQ

“Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post time to Comments/LogWOD

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Video courtesy of HyperFit USA.  2012’s seconds fittest woman in the world, Julie Foucher and Dan Urcuyo doing “Coe”.  Notice, form stays consistant from the first set to the last.  This should be your goal today.  Set a pace and maintain good form throughout.  If you start with crap form, you’ll get the reps early, at the expense of more energy.  Stay in better posture, do the move correct, and conserve the energy to stay moving later in the WOD.  Smarter, not harder.

 

Cash Out:

Couch Stretch 4 min per side

 

 

Firebreather Piece (Done outside of class on your own time):

3 Sets: 500m Row Sprint.

Rest as Needed between sets.

Goal: Maintain fast time throughout.

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