Daily WOD

Saturday partner WoD

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon (Time) Team of 2 100 DU 90 Sit Ups 80 power Cleans (95/65) 70 KB Swing (53/40) 60 thrusters (95/65) 50 Pull ups 400m run relay 30 Snatch (65/45) 20 HSPU (sub like push ups)

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Friday – June 7, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

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Thursday – July 6th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5-5-5) Metcon Metcon (Time) B) 21-15-9 pistols pushpress (65/95)

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Wednesday – July 5th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon 3000m Row (Time) Weightlifting Back Squat (1-1-1-1-1)

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Tuesday – July 4th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Skills Review Review airsquats. Focus on complete movement – depth at the bottom & hips open at the top. Metcon Metcon (Time) 5x: 15 air squats 15 boxjumps 15 pull ups **open hips at the top of each jump, and […]

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Monday – July 3rd, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3) Metcon Metcon (Time) 10-1 Ladder Kettle Bell Swings Push ups

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Saturday Partner WOD CANADA 150 Celebration

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon (Time) In partners complete 150 power cleans (75/45) 150 goblet squats(24/16) 150 deadlifts (75/45) 150 bar over burpees

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Friday – June 30th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Metcon Metcon (Time) Five rounds of: Run 200m 15 burpees boxjumps 15 ring rows** **elevate feet

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Thursday – June 29th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Metcon Metcon (Time) 50-40-30-20-10 reps wallballs double unders Cash Out 5-5-5 ring dips

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Wednesday – June 28th, 2017

Crossfit Chilliwack – CrossFit View Public Whiteboard Buy in: 400m Run with a sandbag Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20: 10 knees to elbows 10 power cleans (95/65) 10 shoulder to overhead

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