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Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

Strength

Sumo Deadlift (5×5 (30X1))

Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Partner Warm-up

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Cal Bike

600m KB Farmer Carry (70/53)

150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed.

Optional Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

Wednesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds (10:00 CAP)

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength

Squat Clean (8×2)

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

*no false grip

Extended Warm-up

Warm-up (No Measure)

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65)

5 Muscle-Ups

25/20 Cal Bike

15:00 Hard Cap

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds, increasing effort on the run each round…

-Toe walk 25’

-Heel walk 25’

-High knees 25’

-Butt kickers 25’

-Side shuffle 25’

-Broad jump 25’

-100m run

Round 1 – 25%

Round 2 – 50%

Round 3 – 75%

Round 4 – 90%

Metcon

Metcon (No Measure)

RECOVERY WORKOUT

AMRAP x 24 MINUTES

600m Run (EASY)

1:00 Plank Hold

400m Run (MODERATE)

:45 Sit-ups

200m Run (HARD)

:30 Bar Hang*

*Tuck or L-Position Optional
No tracking score for the recovery style effort. Move, sweat, and have fun!

Optional Finisher

Metcon (No Measure)

“RUMP PUMP”

NOT FOR TIME

200m Walking Lunge

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

(teams of 2)

AMRAP x 5 MINUTES

Partner 1, Complete 1 Round…

8 Kipping Swings

8 Burpee Broad Jumps

8 Lunge & Reach

Partner 2, Perform…

Max Single Unders

Then…

AMRAP x 5 MINUTES

Partner 1, Complete 1 Round…

8 Barbell Deadlifts

16 Elbow Punches

8 Strict Press

Partner 2, Perform…

Max Active Bar Hang or 10 Kip Swings then rest…

Partner Metcon

Metcon (Time)

IN TEAMS OF 3…

FOR TIME

60 Power Cleans (185/125)|(135/95)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

Cool Down

Metcon (No Measure)

NOT FOR TIME

400m Walk as a Team

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