CrossFit Abbotsford
#120 34077 Gladys Ave v2s2e8 Abbotsford, BC, Canada

WEDNESDAY Dec 2nd WOD 20 minutes of: 10 Devils Press (building in load)... 10 Pull Up (building progression) See more

TUESDAY Dec 1st WOD 4 sets of: Front Rack Lunges (5 reps on each leg)... then, 4 super-sets of: 10 HSPU 10 Push Up 10 Dips

MONDAY Nov 30th WOD Build to a heavy of the following complex: 2 Reps Hang Squat Clean + 2 Reps Jerk ... then, Perform the following triplet for 15 minutes with the intention of focusing on positioning and execution: 20 Wall Ball 10 T2B 1:00 Tall Plank Stop at 5 rounds if achieved.

MONDAY Nov 23rd WOD WEIGHTLIFTING Not for time:... 5 rounds of: 5 Power Clean & Jerk (building) 20 KB Swing (building) WOD Not for time: 9-8-7-6-5-4-3-2-1 Strict Pull Up Strict HSPU or Banded Single DB Strict Press

SATURDAY Nov 28th WOD Not for time: 10 rounds of:... 28 Double Under 8 Thruster 75#/55# 8 Burpee Rest 1:00 See more

Saturday Nov 21st WOD Complete a few warm up sets and then: 5 Sets of:... 5 Front Squat (pulled from floor) In between sets, complete a :45-1:00 Tall Plank (on your hands) with a plate on your back. then, In 10 minutes complete: 100 strict press then, In 10 minutes complete: 100 land mine sit up

FRIDAY Nov 27th WOD Not for time: 15 Reps Snatch (building to 70%)... 10 Reps Snatch (70%-80%) 5 Reps Snatch (80%+) then, 4 super-sets of: 10 Goblet Lateral Lunge (Left) + 1:00 Banded Hip Abduction (Left) 10 Goblet Lateral Lunge (Right) + 1:00 Banded Hip Abduction (Right)

FRIDAY Nov 20th WOD Not For Time: 30 reps Snatch ... Building in load over the 30 reps. Penalty for bobble, press out, or step out = 1 turkish get up Focus on footwork and technique. No bobbling the bar, no press out, no step out. Shoot for perfect execution. If a rep doesn't feel perfect re-attempt that load. then, 4 sets of: 10 Reps Deadlift (tempo 30X0) then, 4 sets of: Strict Pull Up to failure + 7 Kipping Pull Up

SATURDAY Nov 7th WOD For time: 800m Run... 30 C2B Pull Up 20 Deadlift 225#/155# 400m Run 15 Ring Muscle Up 10 Deadlift 315#/205# See more

THURSDAY Nov 19th WOD 4 rounds of: 16 KB Swing 53#/35# 16 Box Jump 24/20... 16 V-Up 16 Single Dumbbell Push Jerk 16 Single Dumbbell Thruster See more

WEDNESDAY Nov 18th WOD For time: 7 rounds of:... 3 Power Clean 135#/95# 6 Push Up 9 Squat Rest 4:00 7 rounds of: 3 Power Clean 135#/95# 6 Push Up 9 Squat During the 4:00 rest athletes must perform a maximum unbroken double under set Score largest set of unbroken double unders followed by total time (including the 4:00 rest)

FRIDAY Nov 6th WOD Snatch Week #6 then, ... 10 rounds for time: 3 Squat Snatch 135#/95# 5 Push Up 10 Sit Up

THURSDAY Nov 5th WOD 5 rounds for time of: 20 Wall Ball ... 10 HSPU See more