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3.4.19 Build

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2/Week 6 of 10/Day 1

Warm-Up

Tabata on bike or rower

3 Rounds

10 Monster Walks

5/5 Cossack squats holding KB in goblet

Metcon (Weight)

MAIN

8-6-4-2

Back Squat

Rest 2-3:00 btn sets

Metcon (Weight)

Secondary:

3 sets

20 Alternating Lunges (DB held at sides)

-Rest 1 min btn sets-

Accessory:

For Time

125 Weighted Sit-Ups

Hold weight at chest, feet may be anchored

3.02.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

4 ROUNDS

2/2 DB Turkish Get-ups (light)

50′ Bear Crawl (hips low)

10 Updown + Air Squat

50′ Crab Walk

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

Teams of 2

AMRAP x 24 MINUTES

8 Wall Ball (20/14)

8 Burpees

8 V-ups

You-go / I-go…Partner 1 goes while partner 2 rests and vice versa

RUMP PUMP FINISHER

3 SETS

15 L. Leg Glute Bridge

:30 L. Leg Bridge Hold

15 R. Leg Glute Bridge

:30 R. Leg Bridge Hold

19.2

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Crossfit Chowchilla – CrossFit

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Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2.28.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

Cyclone Game

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)

MIN 2 — Row or Bike, Moderate Effort

COOL DOWN

5:00 Foam Rolling or Flow Stretching

2.27.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

3:00 on Bike

Then…

Tia Toomey Snatch Warm-Up

5-Reps Each of…

Inch Worms

Snatch Grip (Behind the head) Press

Snatch Grip (Behind the head) Press in a Quarter Squat

Snatch Grip (Behind the head) Sots Press

Jumping Squats with barbell on back (continuous)

Cossack Squat (5/ea side)

Muscle Snatch from the Hang

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Snatch

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (95/65)|(65/45)

2.26.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

EMOM x 9 MINUTES

Min 1 – 10 Box Step-Ups (progress taller)

Min 2 – 10 Banded Good Morning

Min 3 – :20 Row (Hard!)

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – Row, Moderate Effort

MIN 2 – 3-5 Reps of MU Skill*

*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition

Metcon (AMRAP – Reps)

WORKOUT

EVERY 5:00 for 4 SETS PERFORM…

500m Row

15 Tall Box Jumps (30/24)

Max Muscle ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

2.25.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

AMRAP x 6 MINUTES

4 Burpees over Bar

4 RDL with Empty Bar

4 Elbow Punches (full grip)

4 Strict Press

4 Air Squat

Extended Warm-Up

3 Rounds

8 Deadlifts

8 Hang Muscle Cleans

8 Front Squats

8 Strict Presses

Metcon (Weight)

WORKOUT

5 SETS FOR LOAD

3 Power Clean

3 Front Squat

3 Shoulder to Overhead

-Rest as Needed b/t Sets-

*Start Moderate and Build to Heavy

PARTNER FINISHER

4 SETS EACH

24 Air Squats

12 Burpees

*Partner 1 completes a full round while Partner 2 rests.