Daily WOD

Saturday Partner WOD

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon (Time) In partners complete: 400m partner run 100 front rack lunges (65/45) 50 burpees over partner(while partner holds plank) 100 power cleans (95/65) 50 toes to bar 100 double unders deadlifts (185/125) 5-4-3-2-1 (you do 5, partner does 5. […]

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Friday – July 21st, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Thursday – July 20th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20: 20 double unders 15 air squats 10 burpees 5 HSPU Cash Out Cashout: accumulate 3-5 minutes in an L-sit

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Wednesday – July 19th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Skills Review A) Review thrusters *note to coach: talk about keeping back safe throughout movement. Review kipping & do some kipping drills. Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cash Out 5 Rope Climbs

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Tuesday- July 18,2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Metcon (Time) 21-15-9 reps of Lunges Burpees *Run 400m with 45/25 lb plate between rounds

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Monday – July 17th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3) Metcon Metcon (Time) B) 5 x: 6 Ring Muscle ups* 15 power snatch (75/55) *sub chest to bar pull-ups and dips

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Saturday partner WOD

Crossfit Chilliwack – CrossFit View Public Whiteboard DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn […]

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Friday – July 14th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Buy in: 1600 m Run Metcon () Dirty Thirty (CFC) (Time) For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions […]

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Thursday – July 13, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Metcon (Time) 100m farmer carry 50 situps 40 kb swings 30 air squats 20 pullups (can scale up to Chest to bar) 10 burpee box jumps 100m farmer carry

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Wednesday – July 12th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Skills Review Double unders Metcon Metcon (No Measure) B) EMOM in 20: Odds: 30 double unders* Evens: 7 power snatch (65/95) *sub 15 bar jump overs

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