Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. With a Partner... 60/50 Cal Bike For Time* (Max time 4:00) *Partner resting performs banded hip march or banded glute bridges II. EMOM x 8 MINUTES Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. Reverse Tabata 8 Sets of... 10s Bike Sprint 20s OFF II. Barbell Warm-up 6 Reps of Each Movement... 1.Snatch Deadlift 2.Behind The Neck Strict/Push Press 3.Kang Squat 4.High Hang Muscle Snatch 5.High Hang Power Snatch 6.Hang Power Snatch 7.Overhead Squat 8.Hang Squat…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear CrawlSkillMetcon (No Measure)EMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORTMetconMetcon (AMRAP - Rounds and Reps)6…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES Min 1 - :30 Bike + 5 Burpees Min 2 - :30 Jump Rope + 10 Plate G2OHMetconMetcon (Time)FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25)…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Two Parts... 1.) 400m "Last Man Sprints" 2.) Play a Game!Partner MetconMetcon (Time)IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.Extended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Ground to Seated L MIN…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m run 5 Jumping Air Squats 10 Samson Lunge Stretches 20 Mountain ClimbersMetconDeath Row (AMRAP - Rounds)EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 8/8 Single Arm KB Split Squat Thruster :30 Goblet Squat Hold 8/8 Plank Lateral Crawl 8/8 KB Bent Over RowMetconMetcon (5 Rounds for reps)TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 - Plate Ground to OH (45/35)|(35/25)…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1: Up Downs / Air Squats / V-ups / Burpees MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double UndersStrengthMetcon (Weight)CLEAN COMPLEX E2MOM x 10 MINUTES... 1 Squat Clean + 2 Front Squats *Start moderate…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Bike (Moderate Effort) 20 Mountain Climbers 10 Hand Release Push-ups 10 Jumping Squats 10 V-upsStrengthPush Press (5x5 (20x1))MetconMetcon (Time)FOR TIME 800m Run 25 Push Press (135/95)|(95/65) 800m Run 20 Push Press (155/105)|(135/95) 800m Run 15 Push Press (185/125)|(135/95)