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AUG.24.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Get set up in large class Circle

2 Rounds: for quality (*1st rd as a group)

200m Run

:30BAr Hang

:30 plank hold (on hands-top of PU)

20 reverse lunges



10 REPS each:

jumping pull-up or strict pull-up

push-up or knee push-up

sit-up

squat

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

AUG.23.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2 Rounds:

6/6 SA Curl to Press

8/8 SADB HAng Clean

6 Kip Swings



2 Rounds:

6/6 SA Push Press

8/8 SA DB Clean & Jerk

6 T2B

Metcon (No Measure)

STRENGTH

4 SETS

10 Supinated Bent Over Barbell Rows

(Reverse Grip)

+

5/5 Half Kneeling KB Press (30X1)

Metcon (3 Rounds for reps)

3 SETS

3:00 Max Meter Row

-Rest :30-

AMRAP x 3 Minutes

3 DB Clean & Jerk (50/35)

6 T2B

-Rest :30-

*Same score each set

AUG.21.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 AMRAP

2/2 Turkish Sit-ups (bottom 1.2 of TGU – pressed up from floor)

4/4 Filly Presses

6/6 Step-ups> 6 box jumps



3 Perfect Wall Walks …

Metcon (No Measure)

SKILL/EXTENDED WARM UP

3 SETS FOR QUALITY

1:00 H.S. Hold or Partner H.S. Balance

1:00 High Single Leg Step-ups or Pistols

:30 Hollow Hold

:30 Superman (arch hold)

-Rest 1:00-

Metcon (Time)

7 ROUNDS FOR TIME

12/10 Calorie Bike

10 Box Jumps (24″/20″)

100’ KB FR Walk (53/35)
(18:00 Hard Cap)

AUG.20.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

200M Jog everyone!

Partner up & grab a Band

Partner Banded MArching/Running:

1.Banded MArch

2. Banded lateral shuffle down & back

3. Light Jog

4. Moderate Jog

5. Fast



Grab Barbells

8 REPS Each:

Deadlift

Front Squat

Elbow Punches

Good Mornings

—-

Coach Call Hang clean Progression:

high Hang clean

HHC + Front Squat

Hang Power clean

Hang Squat Clean

2 Hang Clean + 1 Front Squat (10×3)

STRENGTH

EMOM x 10 MINUTES

2 Hang Squat Clean + 1 Front Squat

Build to a Heavy Set of Complex

Metcon (AMRAP – Rounds)

Happy Birthday Brandon!

AMRAP x 10 MINUTES

200m Run

8 Hang Squat Cleans (95/65)
*FINiSHER: 31 DB bicep Curls (I’m sure you can Guess for who) lol

AUG.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5

Partner1: 10/8 Cal Row

P2: Plank (until p1 is done then switch)

—-

Stretching :

:60 (L/R) Intense Arm Wall stretch

:60 Toe Touch



Activation (P1 on bench, P2 on RDL then switch )

2 RDS:

5/5 SL Empty bar RDL

5 tempo empty bar Bench Press (2121)

—-

DL PRogression…

Metcon (Weight)

STRENGTH

3 SETS

8 Deadlift (30X1)

*Superset with…

8 Bench Press (30X1)

(If no bench, sub DB Floor Press)
Deadlift score and Note Bench Weight in notes.

Metcon (AMRAP – Reps)

Happy Bday Coach ANGELA!!

AMRAP x 9 MINUTES

16 KB Deadlifts (53/35)

12 HR Push-ups

8 Double Russian KB Swings

AUG.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5 (60% pace)

25 singles

10 Plate G2O

50′ gun Walk w/ plate

–1min rest–

Amrap 4(70% pace)

10 “High Jum” singles

10 “Fast Wrist” singles

7 Plate Squats

5 ring rows

–1 min rest–

AMRAP 3 (80%)

10 Double unders/ 15 singles

5 plate thrusters

5 jumping pull-ups / ring rows

—-Equip put away…Grab BARBELL—

1 RD:

7 Good Morning

7 Back Sq

7Front Sq

7 OH Sq

Metcon (Time)

FOR TIME

In Tabata Format Complete…(:20 on/:10 off)

30 Back Squat (155/105) (3:00 Cap)

-:30 Transition-

60 Pull-ups (4:00 Min Cap)

-:30 Transition-

80 Wall Balls (20/14) (5:00 min Cap)

-:30 Transition-

200 Double Unders (6:00 min Cap)
*You CAN leave the bar on your back during tabata!

AUG.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab KB>

AMRAP 5

9 russian KBS

6 Goblet squats (full depth)

3 Push press per arm

Front Squat 3RM (1×3)

FRONT SQUAT

15 minutes to find a 3 Rep Max Front Squat

Push Press 1RM (Total Weight)

Push Press (1 Rep Max)
12 Min to Find 1 RM

Metcon (3 Rounds for time)

3 SETS, EACH FOR TIME

20 Cal Bike

10/10 Step-Back Lunges

1:00 Plank Hold

-Rest :30-

AUG.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 RDS:

1:00 bike

6/6 Single leg KB RDL

12 KB Glute Bridges

:15/:15 Singel arm + Single Leg KB plank

1:00 Single Unders

— Break & Grab a BOX—

Alt TABATA (:20 on :10 off for 8 MIN)

1: Box Step-ups (increase height ea interval-use plates if needed)

2: Singles>High Singles> Double Under Att> Double Under Att.

Metcon (Time)

6 SETS

20/15 Calorie Bike

12 Tall Step-Up (30″/24″)

50 Double Unders

-Rest 1:00 minute-
*Goal is to maintain same time for all rounds

AUG.8.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x4 (w/light/mod DB)

10 DB Deadlifts + Double Bicep Curl

5 Filly Carry Lunges per side

10 Scap retractions

5 inch worm (no push-up)



*Short Break -Demo Next AMRAP*



AMRAP x4

10 Double DB G2O

5 Filly carry lunges per side

10 kip swings

5 HR Push-ups

*HAm Mobility*

Metcon (No Measure)

STRENGTH/SKILL

Single Arm Bent Over Row

4 x 8 each arm (21X2)

*After each set perform 3 perfect Wall Walks

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

10/10 Hang Non-Alt. Snatch (50/35)

15 C2B Pull-ups

20 Hand Release Push-up