CrossFit Chowchilla

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

4 Rounds:

Bear Crawl>Lateral Bear Crawl>Crab Walk

12 Slam Balls>12SB Strict Press>12 SB Push Press

10 PVC dislocators>10 PVC Around the worlds >10 PVC Midline twists.

–Get barbells—

12 Elbow punches

Metcon (No Measure)

SKILL

PUSH JERK

8:00 to build to workout weight

Metcon (Calories)

EMOM x 21 MINUTES

Min 1 — Bike/Row for Max Cals :45

Min 2 — 2-3 Rope Climbs or 7-10 Strict Pull-ups

Min 3 — 5 Push Jerk (185/125)
Calories = Score + Jerk Weight put in comments

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 4

5 DB Front Squats

4 DB Hang Power Clean

3 Ring Rows or Jumping Pull-ups

—Put away DB & Grab Barbell—-

2 Rounds:(together)

5 Clean Grip Deadlift

5 High Hang Muscle clean>HHPC

5 Hang PC > HSC

5 Front Squat

Metcon (Weight)

STRENGTH

EVERY 2:00 x 6 SETS

1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy

Metcon (AMRAP – Reps)

WORKOUT

“Nasty Girls”

FOR TIME

3 Rounds

50 Air Squats

7 Ring Muscle Up

10 Hang Power Cleans (135/95)
(15:00 hard cap)

*If finished before Time Cap – Score will be “201 Reps” + Time in comments

Crossfit Chowchilla – CrossFit

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Metcon (AMRAP – Rounds)

AMRAP x 30 MINUTES (2 partners Alt on each Station before moving onto next)

Station 1>

1:00 Calorie Bike

-1:00 Plank –

——-

ST2>

1:00 DB Hang Clean to OH (75/55)

(alternate every 3 reps)

-1:00 OH plate Hold

——-

1:00 Calorie Row

-1:00 Run

——-

1:00 DB Single Arm Suitcase DL (75/55)

(alternate every 3 reps)

-1:00 Hollow Rocks
score=stations completed within 30

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AS a Class w/ a PLATE :

40 Plate Hops

30 Lunges w/ OH plate

20 Kip Swings on rig (5 at a time)

10 Push-ups (count together)

—–

Individually:

3 Wall Walks

20 Sit-ups

10sec RING support hold

10 sec Bottom Ring Dip Hold

Metcon (No Measure)

SKILL:(EXTENDED WARM-UP)

3 SETS, Not For Time

25ft Handstand Walk or :30 Handstand Hold

50 Double Unders or 1 Minute of Practice

Max Strict Ring Dips (Banded or Box)

-Rest 1:30 between sets-

Metcon (Time)

WORKOUT

FOR TIME

30 Thrusters (95/65)

30 Toe to Bar

60 Wall Ball (20/14)

30 Toe to Bar

30 Thrusters

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP (4 min /4 min switching mvmnts)

150m ROW

15 Lunges w/ Dislocator->Alt groiners

10 OH Squat->Snatch Balance

5 Snatch Grip Sots Press -> Jumping Good Morn.

—–GRAB BARBELL—-

1 Set:

8 Back Rack Snatch Grip Pushes

8 Hang Snatch High Pulls

8 Hang Muscle Snatches

8 Hang Power Snatch

–ADD warm-up pair of plates to bar–

Coach Command Snatches

Metcon (No Measure)

STRENGTH:

EMOM x 10 MINUTES

3 TNG Power Snatch

(Goal is to focus on cycling…not for load)

Metcon (Time)

FOR TIME

2 Rounds…

10 Power Snatch (175/125)

12 Burpee Over Bar

2 Rounds…

10 Power Snatch (115/75)

12 Burpee Over Bar

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP w/ Partner:

(one partner will be holding Plank,hollow,or knee tuck while other is working)

10 Hard Pulls on Rower

8 Step-ups( progressing to Jumps-up)

6 Push-ups to Side Plank ALT.

-SWITCH-

—–Grab MOD DB or KB—–

Metcon (No Measure)

STRENGTH

4 SETS

5 Weighted Pull-up

Superset with…

5/5 Single Arm KB* Bent Over Row (30X1)

-rest 90 seconds between sets-

*same weight as KB in workout

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 5 MINUTES

12/10 Calorie Row

10 Russian Swings (70/53)

8 Box Jumps (30/24)

-rest 1 minute between rounds-
*Goal is to get more reps each round

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or rower

–Immediately as a group into:

10 Alt. Spiderman

10 “Dive Bomb” Push-ups

10 1+1/4 Air Squats

10 Knee 2 Chest>Heel to glute from rig

10 Big Arm Circles -Fwd & BcK

—–GRAB BARBELLS—-

TECH-FS/PP

Metcon (Weight)

FRONT SQUAT

5 x 2 Heavy (90% of 1RM)

Metcon (Time)

HAPPY BIRTHDAY, JULIA!

FOR TIME

45-36-27-36-45

Double Unders

15-12-9-12-15

Front Squat (135/95)

Push Press (135/95)
(15:00 hard cap)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

400M Group RUN

—Grab a light Plate—-

AMRAP 3

6 Alt Lunges (Stretch on each -not race)

4 Push-ups on Knees (warm-up the position)

-Rest 1:00-

AMRAP 5

10 Jumps Squats

7 G2O w/plate

5 Burpees onto plate

3 Goodmornings holding plate

–BARBELL OUT—

Metcon (Time)

HAPPY BIRTHDAY MIA!

—————————–

EMOM x 7 MINUTES

3 Heavy TNG Deadlifts (across)

-Rest 3:00-

AMRAP x 7 MINUTES

Max Burpees

-Rest 3:00-

FOR TIME (7:00 cap)

30-20-10

DB Suitcase Lunges (45/30)

Hand Release Push-up

-Rest 3:00-
FOR TIME WOD(part 3)= SCORE

Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Half Tabata…

4 Rounds:(:20 on/:10 off)

BURPEES

~Rest :30~

Half Tabata…

BIKE/ROW

~REST :30~

Half REVERSE Tabata (:10 on / :20 off)

L-Hang from RIG

—–GRAB a light/Mod DB & KB—–

Metcon (No Measure)

3 SETS, FOR QUALITY

50m “Filly” Carry*

5/5 Single Arm Filly Lunge (in place)

:30 Ring Support (top of dip, knee tuck)

5 Strict T2B

*1 DB OH / 1 DB in Front Rack

Switch arms at 25m

Metcon (Time)

HAPPY Birthday LIZ !!

FOR TIME

50-40-30-20-10

AbMat Sit-ups

25-20-15-10-5

Calorie Bike

5-4-3-2-1

Muscle Up

Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or Row (mod effort)

15 reps Total

*1 rep= L/R spider man +controlled Kang Squat(from bottom..up) + 2 Air Squats

——Rack Bars on RIG—–

Back Squat x5 Heavy (5-5-5-5-5)

In 15 minuets…

Build to a Heavy set of 5 (30×1)

Metcon (AMRAP – Rounds)

!! Victoria & Elizabeth’s BDAY WOD!!

12 AMRAP

5 Front Squat (135/95)

4 Push Press

3 Thrusters

2 MB weighted strict Pull-ups (clamp between thighs or feet)

100 M Run with Med Ball
Completed Rounds=score