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AUG.20.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

200M Jog everyone!

Partner up & grab a Band

Partner Banded MArching/Running:

1.Banded MArch

2. Banded lateral shuffle down & back

3. Light Jog

4. Moderate Jog

5. Fast



Grab Barbells

8 REPS Each:

Deadlift

Front Squat

Elbow Punches

Good Mornings

—-

Coach Call Hang clean Progression:

high Hang clean

HHC + Front Squat

Hang Power clean

Hang Squat Clean

2 Hang Clean + 1 Front Squat (10×3)

STRENGTH

EMOM x 10 MINUTES

2 Hang Squat Clean + 1 Front Squat

Build to a Heavy Set of Complex

Metcon (AMRAP – Rounds)

AMRAP x 10 MINUTES

200m Run

8 Hang Squat Cleans (95/65)

AUG.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5

Partner1: 10/8 Cal Row

P2: Plank (until p1 is done then switch)

—-

Stretching :

:60 (L/R) Intense Arm Wall stretch

:60 Toe Touch



Activation (P1 on bench, P2 on RDL then switch )

2 RDS:

5/5 SL Empty bar RDL

5 tempo empty bar Bench Press (2121)

—-

DL PRogression…

Metcon (Weight)

STRENGTH

3 SETS

8 Deadlift (30X1)

*Superset with…

8 Bench Press (30X1)

(If no bench, sub DB Floor Press)
Deadlift score and Note Bench Weight in notes.

Metcon (AMRAP – Reps)

Happy Bday Coach ANGELA!!

AMRAP x 9 MINUTES

16 KB Deadlifts (53/35)

12 HR Push-ups

8 Double Russian KB Swings

AUG.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5 (60% pace)

25 singles

10 Plate G2O

50′ gun Walk w/ plate

–1min rest–

Amrap 4(70% pace)

10 “High Jum” singles

10 “Fast Wrist” singles

7 Plate Squats

5 ring rows

–1 min rest–

AMRAP 3 (80%)

10 Double unders/ 15 singles

5 plate thrusters

5 jumping pull-ups / ring rows

—-Equip put away…Grab BARBELL—

1 RD:

7 Good Morning

7 Back Sq

7Front Sq

7 OH Sq

Metcon (Time)

FOR TIME

In Tabata Format Complete…(:20 on/:10 off)

30 Back Squat (155/105) (3:00 Cap)

-:30 Transition-

60 Pull-ups (4:00 Min Cap)

-:30 Transition-

80 Wall Balls (20/14) (5:00 min Cap)

-:30 Transition-

200 Double Unders (6:00 min Cap)
*You CAN leave the bar on your back during tabata!

AUG.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab KB>

AMRAP 5

9 russian KBS

6 Goblet squats (full depth)

3 Push press per arm

Front Squat 3RM (1×3)

FRONT SQUAT

15 minutes to find a 3 Rep Max Front Squat

Push Press 1RM (Total Weight)

Push Press (1 Rep Max)
12 Min to Find 1 RM

Metcon (3 Rounds for time)

3 SETS, EACH FOR TIME

20 Cal Bike

10/10 Step-Back Lunges

1:00 Plank Hold

-Rest :30-

AUG.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 RDS:

1:00 bike

6/6 Single leg KB RDL

12 KB Glute Bridges

:15/:15 Singel arm + Single Leg KB plank

1:00 Single Unders

— Break & Grab a BOX—

Alt TABATA (:20 on :10 off for 8 MIN)

1: Box Step-ups (increase height ea interval-use plates if needed)

2: Singles>High Singles> Double Under Att> Double Under Att.

Metcon (Time)

6 SETS

20/15 Calorie Bike

12 Tall Step-Up (30″/24″)

50 Double Unders

-Rest 1:00 minute-
*Goal is to maintain same time for all rounds

AUG.8.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x4 (w/light/mod DB)

10 DB Deadlifts + Double Bicep Curl

5 Filly Carry Lunges per side

10 Scap retractions

5 inch worm (no push-up)



*Short Break -Demo Next AMRAP*



AMRAP x4

10 Double DB G2O

5 Filly carry lunges per side

10 kip swings

5 HR Push-ups

*HAm Mobility*

Metcon (No Measure)

STRENGTH/SKILL

Single Arm Bent Over Row

4 x 8 each arm (21X2)

*After each set perform 3 perfect Wall Walks

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

10/10 Hang Non-Alt. Snatch (50/35)

15 C2B Pull-ups

20 Hand Release Push-up

AUG.6.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 Min Flow Stretching



:30 Static Hold Sets:

Air Squat Hold > Plank Hold

Left Leg Lunge Stretch > right leg

*Repeat x1



AMRAP 3

5 PVC Presses (:03 sec pause)

5 PVC Dislocator

5 Up-Downs

Rest



AMRAP 3

5 PVC Back Rack Presses (3 sec press up)

5 Hollow rocks

5 Lateral Burpees over PVC

Strict Press 5 RM (1×7)

AGAINST 7:00 CLOCK

Build to a Heavy 5 Rep Strict Press

-Rest as Needed-

Metcon (Weight)

EMOM x 10 MINUTES

3 Strict Press
*Use same load from heavy 5 Rep

Metcon (AMRAP – Reps)

Happy Birthday, Yvette & Drew!!

AMRAP x 7 MINUTES

7 Hang Power Cleans (95/65)

7 Lateral Burpees jumps over Bar

JULY.31.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GRAB Jump rope & MOderate DB



6 AMRAP:(movements progress at 3min mark)

5/5 SA DB Deadlifts ea. side > 5/5 SA DB Power Clean ea

20 Single Unders> 20 Big Jump singles/ Double Unders



DB Power Cleans progressing in weight completing sets of :

3 Double DB Deadlifts

3 Double DB PC



8/7 Cal Row

5 DB PC (with weight using for wod)

17 DU

Metcon (Time)

10 SETS

15/12 Calorie Bike

10 DB Power Clean (50/35)

35 Double Unders

-Rest 1:00 between sets-
*Increase pace each set. Start low/moderate…finish with sprint.

JULY.30.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 AMRAP:(w/ light pair of plates-5/2.5#)

9 Up-Downs

6 Glute Bridges

3 Push-ups

-1 MIN REST-

3 AMRAP(w/ Barbell)

9 Deadlifts

6 Hang Muscle Clean

3 Back Squats

—-

Rack Bars on RIG…

Back Squat 3RM (1×3)

Build to a Heavy 3 Rep Back Squat

15:00 RUNNING CLOCK

Metcon (Time)

Happy Birthday KARA!

FOR TIME

30-20-10

Back Squats (135/95)

15-10-5

Bar Muscle-Up