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Feb.20.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 8 MINUTES 10 SA DB Bent Over Rows (each) 10 Alt. DB Step-ups 5/5 SA DB Push Press 10 Alt. DB Hammer Curls :30 Hollow Hold HSPU-options and set-upMetcon (No Measure)SKILL 10:00 Handstand Play - Walking, Holding or BuildingMetcon (Time)5 ROUNDS…

Feb.19.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Start with 3 min bike or row, building in intensity every 30 sec. -5/5 wrist circles in tabletop position (clockwise and counterclockwise) -10 elbow punches -5 inch worms -10 clean deadlifts -20 mountain climbers -5+5 hang high pull + muscle clean -10 alt…

FEB.14.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)GAME... Warm-up movements/Set-up WODMetcon (AMRAP - Reps)THE VALENTINES WOD— 14 Min AMRAP: 14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed) 14 Partner Wallballs (20/14) (rainbow style) 14 Partner Abmat situps w/ WB (link feet…

FEB.13.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 10:00 10 Plate Good Morning 20 Forward Plate Jumps 10 OH Plate Lunges 20 Lateral Plate Jumps 10 Plate Deadlifts 20 Speed Plate Jumps 10 Plate PressWarm-up (No Measure)EXTENDED WARM-UP On a 10:00 Running Clock... Build to Workout Weight for DeadliftMetcon…