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FEB.13.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 10:00

10 Plate Good Morning

20 Forward Plate Jumps

10 OH Plate Lunges

20 Lateral Plate Jumps

10 Plate Deadlifts

20 Speed Plate Jumps

10 Plate Press

Warm-up (No Measure)

EXTENDED WARM-UP

On a 10:00 Running Clock…

Build to Workout Weight for Deadlift

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 3 Deadlift (Athlete Choice, Heavy)

MIN 2 — 20 Wall Balls (20/14)

MIN 3 — 200m Run

FEB.12.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 8:00

10 Single Leg KB Romanian Deadlift

5/5 Alt. KB Push Press

10 Dual KB Front Rack Alt. Lunges

25’ KB Cross Body Carry (R/L)

20 Dual KB Flutter Kicks

… go over the movements /set-up for the workout. + practice Double Unders.

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 20 MINUTES

25/20 Calorie Bike

25 Up-Downs

50 Kettlebell Swing (53/35)|(35/26)

75 Double Unders

Metcon (No Measure)

FINISHER

UPPER BODY + POSTERIOR

3 SETS

10 DB Curls

10 DB Good Morning

10 DB Floor Press

-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

FEB.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

General Warm-up

3 Rounds

250m Row

10 PVC Pass Throughs

10 PVC OH Squats (Holding the PVC on Palms)

10 KB Glute Bridges

:20 Handstand Hold

… athletes grab a barbell and move through 3 sets of 5-8 reps of tempo OH Squats on coach call.

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

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

Metcon (Time)

WORKOUT

5 ROUNDS FOR TIME

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

20 Alt. Slam Ball Lunges*

*Bear Hug Hold
CAP 15MIN

BUILD FEB.11.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 3 of 10 / Day 1

WARM-UP

5 Minute Tabata Bike

3 ROUNDS

:30 Wall-sit

5 / 5 Box Pistols*

10 Monster Walks (R/L)

*Butt goes down and touches a box

Metcon (Weight)

MAIN

EVERY 3:00 x 5 SETS

5 Back Squats (1111)*

*Increase 5 – 10 pounds from last week

Metcon (No Measure)

SECONDARY

3 SETS

5/5 Weighted Box Step-ups

-Rest 1:00 b/t sets-

*Hold DB/KBs in front rack

FEB.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Partner UP & grab out one barbell between the two.

10 Minute AMRAP w/ an empty barbell:

Partner 1 – 5 deadlifts, 5 hang power cleans, 5 push press

Partner 2 – Air squats

*After each athlete performs one round of the barbell complex, both go for a 100m run together.

Metcon (Weight)

PARTNER STRENGTH

15:00 RUNNING CLOCK

Build to 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

Metcon (AMRAP – Rounds)

PARTNER WORKOUT

Teams of 2…

AMRAP x 15 MINUTES

5 Strict Press (75/55)|(45/35)

10 Thrusters

15 Sit-ups

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

FEB.8.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air squats

20 Mountain climbers

————————-

Row/Pace Warm-up-

6 Minute AMRAP:

Odd: Row – Easy > Mod > Workout Pace

Even – Inch-worms > Up Downs > Burpees

Metcon (AMRAP – Reps)

WORKOUT

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- Put the lowest numbers you hit in any given round (tabata style).

Metcon (No Measure)

FINISHER

3 SETS

10 Slow Pike-Ups on Rower or with Sliders

10 Push-ups (31X1)

-Rest as needed b/t sets-

BUILD Feb.7.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 2 of 10 / Day 3

WARM-UP

AMRAP x 10 MINUTES

10 Cal Bike

50′ Bear Crawl

50 Single Unders

50′ Front Rack KB Carry

Metcon (Weight)

MAIN

EMOM x 15 MINUTES

Min 1 – 50′ DB FR Farmers Carry

Min 2 – 10 Weighted Glute Bridges

Min 3 – 10 Barbell Good Mornings
score= DB’s

Metcon (No Measure)

SECONDARY

3 SETS

12 Hammer Curls

12 Clapping Push-ups

12 DB Front Raises

-Rest 1:00 b/t sets-

————————————-

OPTIONAL ACCESSORY

2 Sets

30 KB/DB Side Crunch (L/R) (tough)

-Rest as needed b/t sets-

FEB.6.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

(perform the following movements in line drills)

High Knees

Butt Kickers

Karaokes

Single Leg Hops Forward

Single Leg Hops Backward

Bunny Hops

Burpee Broad Jumps

——————–

DOUBLE UNDER WARM-UP:

{:20 WORK / :20 REST}

*Single Unders

*Backward Singles

*:10 Right Leg / :10 Left Leg singles

*Alternating Legs Singles

*2 Singles + 1 DU

*1 Single + 1 DU

*DU’s

Warm-up (No Measure)

Snatch Warm-up progression:

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Muscle Snatch

5 Above Knee Power Snatch

5 Below Knee (mid shin) Power Snatch

Snatch (Customx5)

STRENGTH & SKILL

12:00 RUNNING CLOCK

Build to Moderate-Heavy Set of 5 Power Snatch

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…etc

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

*After every set perform 20 double unders
PS Reps =Score

Metcon (No Measure)

FINISHER

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-

BUILD Feb.5.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 2 of 10 / Day 2

WARM-UP

EMOM x 12 MINUTES

Min 1 – :50 Ski or Row

Min 2 – 25′ Bottoms up KB Carry

Min 3 – 5/5 Single Arm Ring Rows

Metcon (Weight)

MAIN

Incline DB Bench Press; (2111)

5 x 10

– Rest 1:30 b/t sets-

Metcon (No Measure)

SECONDARY

3 SETS

12 KB Upright Rows

15 Rear Delt DB Flys

-Rest 1:00 b/t sets-

————————

ACCESSORY

With a Partner

60 Leg Throws (each)