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Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-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)

Even → 5 KB Strict Press + 25’ KB OH Walk (Right arm then Left arm)

Metcon

Metcon (No Measure)

“DOUBLE EMOM”

EMOM x 8 MINUTES

MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35)

MIN 2 – 25 Push-ups

-Rest 2:00 b/t EMOMs-

EMOM x 8 MINUTES

MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35)

MIN 2 – 5/5 KB Single Arm Push Press

Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

NOT FOR TIME

75 Curls w/ Band

75 Tricep Pull-Down w/ Band

Wednesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-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 Snatch

Strength

Metcon (6 Rounds for weight)

SNATCH COMPLEX

E3MOM x 18 MINUTES…

1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Squat Snatch (115/75)|(95/65)

12 Toes to Bar

18/14 Cal Row

Cool Down

Metcon (No Measure)

5:00 Flow Stretching

Tuesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

50’ Filly Lunge w/ DB (Switch at 25’)

50’ Shuttle Run

50’ Bear Crawl

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – HS Walk or HS Hold Practice

MIN 2 – 100m Run @ 50% EFFORT

Metcon

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

5 HSPU

10 Slam Ball (30/20)|(20/10)

50m Sprint

-Rest 1:00 b/t each AMRAP-

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :30 Bike + 5 Burpees

Min 2 – :30 Jump Rope + 10 Plate G2OH

Metcon

Metcon (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)

50 Double Unders

50 Burpee to Target*

50 Double Unders

*Target is 6″ or 12″ above standing reach.

Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

:30 2-Point Plank L/R

:30 2-Point Plank R/L

20 Alt. V-Ups

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Two Parts…

1.) 400m “Last Man Sprints”

2.) Play a Game!

Partner Metcon

Metcon (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 must alternate every 200m.

Optional Cool Down

Metcon (No Measure)

5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-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-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Ground to Seated L

MIN 2 – Ground to Seated R

MIN 3 – Sit-up to Lunge L

MIN 4 – Sit-up to Lunge R

MIN 5 – Lunge to Stand L

MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES

Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 Deadlift (115/75)|(95/65)

20 Front Rack Lunges

20 Sit-ups*

*GHD Optional

Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.

Ex: 10 rounds @ 18 cal / 12 burpees

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-

Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-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 Row

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift

Wednesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-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 Unders

Strength

Metcon (Weight)

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2 Squat Clean (225/155)|(165/115)

20 Double Unders

10 Toes 2 Bar

Tuesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike (Moderate Effort)

20 Mountain Climbers

10 Hand Release Push-ups

10 Jumping Squats

10 V-ups

Strength

Push Press (5×5 (20×1))

Metcon

Metcon (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)