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OCT.22.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 Min AMRAP (w/mod KB & Box)

10 KB Deadlifts

8 SA FR Squats (4/side)

6 Air Squat w/ thoracic twist (3/side)

4 Step-ups (2/side)



Runnings Lines

Metcon (Weight)

STRENGTH

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon (Distance)

3 SETS

Run INTERVALS

1:00 @ 70% Effort (moderate)

-Rest 1:00-

:45 @ 80% Effort (moderate-high)

-Rest :45-

:30 @ 90% Effort (high)

-Rest 2:00-
use 200M distance

OCT.19.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 10 MINUTES

10 Single Arm Deadlift each arm (moderate/heavy suitcase hold)

10 Cossack Squats

5 Inchworms

20 Alt. Leg V-ups



Barbells come out and everyone will go through the following…

10 Shoulder Press

10 Push Press

10 Pause Deadlift (Pause Above Knee, Below Knee, Mid-Shin)

*Shoulder Press and Push Press should be done 5 reps on your call, 5 reps on their own*

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 – Warm-up weight/ low box

Set 2 – Workout weight/ workout height box

Set 3 – Heavier than workout weight/ higher box

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

OCT.18.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GYMNASTICS WARM-UP

AMRAP x 10 Minutes w/ a partner

1 Forward Roll

2 Wall Walks

3 Hollow to Superman (rolling from one to other)

4 Rolling Candle Sticks or Stick-ups (sit to stand)

5/5 Single Arm Ring Row

:30 Practice H.S. Balance

Warm-up (No Measure)

EXTENDED WARM-UP

EMOM x 8 MINUTES

Odd – Row 200/175m*

Even – Plank on Elbows

*Stroke rate should be at 20 or less.

Metcon (Time)

WORKOUT

4 ROUNDS FOR TIME

25/20 Calorie Bike

25 Kettlebell Swing (53/35) (35/26)

25 Sit-ups

OCT.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

CHRIS HINSHAW RUNNING WARM-UP

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments…

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

——

break out barbells and go over Thrusters. athletes perform on coach call:

7 Front Squats

7 Push Presses

7 Thrusters

Metcon (AMRAP – Reps)

WORKOUT

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time…

Max Thrusters (95/65) (75/55)

-Rest 1:30 between sets-
Thruster Reps =score

Metcon (No Measure)

COOL DOWN

AMRAP x 10 MINUTES

FOR QUALITY

5/5 Windmills

5/5 Single Leg RDL

:30 Bar Hang

1:00 Deadbugs

*Use a moderate load for Windmill / RDL

OCT.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

1:00 Bike x 3

10 Elbow Punches → Hang Muscle Cleans → Hang Power Cleans

:20 Hang from pull-up bar → :20 Ring Rows → :20 Ring Support

—-

Muscle Up Skill/Practice

Before starting the clock for the Skill Session> scaling options/progressions, demo each step/ find their starting station.

Metcon (No Measure)

SKILL SESSION

ON A 12:00 RUNNING CLOCK

Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up

*Jumping C2B Pull-up

Metcon (Weight)

EMOM x 20 MINUTES

Odd – 10 Hang Power Cleans (115/75) (95/65)

Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

OCT.12.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Partner WU : As a Team Accumulate 60 or 40 Cals on Bike based on make up of teams. Partner not working will rest in Hollow Pos. Alternate every 10 CAls. *Should on take team Max 4min!

—Grab BArbells—

2 Rds:

8 Snatch grip DL to High Hang Pos.

8 High Hang High Pulls

8 Snatch Grip Push presses

— Coach Hang pos. work—

2 Rds:

8 High Hang Power Snatches

8 High Hang Pulls

8 High Hang power Snatches

—-

K2E WU/Scaling (coach see Ncfit)

Metcon (Weight)

STRENGTH

EMOM x 12 MINUTES

Min 1-4 – 5 Hang Power Snatch

Min 5-8 – 3 Hang Power Snatch

Min 9-12 – 1 Hang Power Snatch

*Add weight every 4:00

Metcon (Time)

4 ROUNDS FOR TIME

30 Alternating Lunges

25 Push-ups

15 Knee 2 Elbow

OCT.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

In teams of 2 (split work as needed)

200 Single Unders

100 Lunges

40/30 Cal Bike

20 (EACH) Synchro Bicep Curls

10 Synchro High Five push-ups (slap at top of PU)

—-

Grab KB/DB for Workout & Go over WOD movements

Metcon (No Measure)

STRENGTH

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press (each arm)

10 KB Upright Row (heavy)

10 Strict Dips

10 Single Arm RIng Rows (each arm)

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

20 Air Squats

15 Wall Ball (20/14)

10/8 Calorie Bike

OCT.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab Jump Rope, PVC & Light/Mod DB

7 AMRAP (60% effort at 3 Min Mark):

30 Single Unders/ 30 DU’s or DU Attempts

10 PVC Dislocators

10 PVC Sots Press

10 SA DB Push Press (w/:02 sec pause at top)

10 Hollow Rocks

—–

Grab Barbells

7 Reps each on Coach Call (see ncfit)

Push Press

Push Jerks

Dip+JUmp w/o the BB

Dip+Jump punching Arms OH

w/ BB, Dip and Hold

W/ BB split Jerk

Split Jerk (hold landing pos until coach calls recover)

Metcon (Weight)

STRENGTH

SPLIT JERK

5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recover

Metcon (Time)

7 ROUNDS FOR TIME

40 Double Unders

10 Shoulder to OH (115/85) | (95/65)