Daily WOD

Monday – November 6th, 2017

Crossfit Chilliwack – CrossFit Skills Review Wall Ball catching and positioning Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#*Focus on perfect form – squat depth and open hips at top, accuracy of target.

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Friday – November 3rd, 2017

Crossfit Chilliwack – CrossFit Skills Review Power Snatch Metcon Metcon (Time) 15-12-9-6-3 reps Power snatch (135/95) Bar over burpees

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Thursday – November 2nd, 2017

Crossfit Chilliwack – CrossFit Metcon Skills Review Push Ups/Progressions Metcon (AMRAP – Rounds and Reps) AMRAP in 10: 5 strict pull-ups 10 push ups 15 box jumps *concentrate on perfect movements. Get your chest low on push-ups, get open our hips at top of box jump, etc.

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Wednesday – November 1st, 2017

Crossfit Chilliwack – CrossFit Skills Review Strict Pull ups Buy in: Pull up test. Max strict pull-ups. Absolutely NO kipping pull ups. *If you use a band, you must use the SAME band for retest. Metcon B): Metcon (Time) 21-15-9 inverted burpees toes to bar

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HAPPY HALLOWEEN!! Tuesday – October 31st, 2017

Crossfit Chilliwack – CrossFit Skills Review Wall Walks Metcon Metcon (AMRAP – Rounds and Reps) The “ZOMBIE” 20 Minute AMRAP: • “Walk Like the Dead”: 30 wall walks • “Grave Bursters” : 30 burpees • “Brain Toss” : 30 Wall Ball (20/14 lbs) • “Blood on the […]

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Monday – October 30th, 2017

Crossfit Chilliwack – CrossFit Skills Review Front Squat Weightlifting Front Squat (3-3-3) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Saturday Oct 28th 2017

Announcements YOGA Anyone?? Join Coach Jon Monday nights @ 7:30pm $8 for members $10 for non-members Crossfit Chilliwack – CrossFit Buy in: Metcon Metcon (Time) Partner WOD in order as fast as possible: 50 Air Squat 60 Box Jump 50 Wall Balls 60 Dips 100 Double Unders […]

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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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