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Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

Strength

Back Squat (5×5 (20×1))

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Wall Ball (20/14)|(14/10)

25 Double Under

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead

8 Push-ups

8 Lunge & Twist

:20 Hollow Rock

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

“BEACH BODY ABS”

5 SETS

:15 Max Russian Twist (25/15)

:45 Knee Tucks

-Rest :30 b/t Sets-

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8/8 Single Leg DB RDLs

5 Inchworms

20 Glute Bridge Ups

Partner Strength

Metcon (5 Rounds for weight)

IN TEAMS OF 2…

EMOM x 10 MINUTES

MIN 1 – 3 Deadlift (Athlete Choice, Heavy)

MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press can be done from a bench or box.
Track DL weight each round…

Workout

“DEATH BY BURPEE” (AMRAP – Reps)

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…

Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Play a Game!

Recovery Workout

Metcon (No Measure)

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)

-Rest :30-

2:30 – Bike @Moderate Effort

-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS (Alt. movements every :15)

Jumping Jacks

Groiners

Boot Strappers

Plank Push-ups*

-Rest-

Workout

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Cool Down

Warm-up (No Measure)

NOT FOR TIME

200m Walk & Flow Stretching

*Nasal breathing only!

Wednesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike or Row

8 Step Ups

10 PVC Pass Through

10 Jumping Overhead Squat

5 Broad Jumps

Strength

Snatch (8×2)

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

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

5 Box Jump (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES

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

5 Box Jumps (24/20)

Tuesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds with a single light DB…

3 Push Up to Down Dogs

5/5 Single Leg Cross Body DB RDL

7/7 Arnold Presses

9 Cal Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

Metcon (Time)

ON A 7:00 RUNNING CLOCK…

1000m Row then…

Max HSPU in Remaining Time

Immediately into…

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups

-15:00 Hard Cap-

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Workout

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP