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JUNE.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP (4 min /4 min switching mvmnts)

150m ROW

15 Lunges w/ Dislocator->Alt groiners

10 OH Squat->Snatch Balance

5 Snatch Grip Sots Press -> Jumping Good Morn.

—–GRAB BARBELL—-

1 Set:

8 Back Rack Snatch Grip Pushes

8 Hang Snatch High Pulls

8 Hang Muscle Snatches

8 Hang Power Snatch

–ADD warm-up pair of plates to bar–

Coach Command Snatches

Metcon (No Measure)

STRENGTH:

EMOM x 10 MINUTES

3 TNG Power Snatch

(Goal is to focus on cycling…not for load)

Metcon (Time)

FOR TIME

2 Rounds…

10 Power Snatch (175/125)

12 Burpee Over Bar

2 Rounds…

10 Power Snatch (115/75)

12 Burpee Over Bar

JUNE.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP w/ Partner:

(one partner will be holding Plank,hollow,or knee tuck while other is working)

10 Hard Pulls on Rower

8 Step-ups( progressing to Jumps-up)

6 Push-ups to Side Plank ALT.

-SWITCH-

—–Grab MOD DB or KB—–

Metcon (No Measure)

STRENGTH

4 SETS

5 Weighted Pull-up

Superset with…

5/5 Single Arm KB* Bent Over Row (30X1)

-rest 90 seconds between sets-

*same weight as KB in workout

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 5 MINUTES

12/10 Calorie Row

10 Russian Swings (70/53)

8 Box Jumps (30/24)

-rest 1 minute between rounds-
*Goal is to get more reps each round

JUNE.12.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or rower

–Immediately as a group into:

10 Alt. Spiderman

10 “Dive Bomb” Push-ups

10 1+1/4 Air Squats

10 Knee 2 Chest>Heel to glute from rig

10 Big Arm Circles -Fwd & BcK

—–GRAB BARBELLS—-

TECH-FS/PP

Metcon (Weight)

FRONT SQUAT

5 x 2 Heavy (90% of 1RM)

Metcon (Time)

HAPPY BIRTHDAY, JULIA!

FOR TIME

45-36-27-36-45

Double Unders

15-12-9-12-15

Front Squat (135/95)

Push Press (135/95)
(15:00 hard cap)

JUNE.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

400M Group RUN

—Grab a light Plate—-

AMRAP 3

6 Alt Lunges (Stretch on each -not race)

4 Push-ups on Knees (warm-up the position)

-Rest 1:00-

AMRAP 5

10 Jumps Squats

7 G2O w/plate

5 Burpees onto plate

3 Goodmornings holding plate

–BARBELL OUT—

Metcon (Time)

HAPPY BIRTHDAY MIA!

—————————–

EMOM x 7 MINUTES

3 Heavy TNG Deadlifts (across)

-Rest 3:00-

AMRAP x 7 MINUTES

Max Burpees

-Rest 3:00-

FOR TIME (7:00 cap)

30-20-10

DB Suitcase Lunges (45/30)

Hand Release Push-up

-Rest 3:00-
FOR TIME WOD(part 3)= SCORE

JUNE.7.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Half Tabata…

4 Rounds:(:20 on/:10 off)

BURPEES

~Rest :30~

Half Tabata…

BIKE/ROW

~REST :30~

Half REVERSE Tabata (:10 on / :20 off)

L-Hang from RIG

—–GRAB a light/Mod DB & KB—–

Metcon (No Measure)

3 SETS, FOR QUALITY

50m “Filly” Carry*

5/5 Single Arm Filly Lunge (in place)

:30 Ring Support (top of dip, knee tuck)

5 Strict T2B

*1 DB OH / 1 DB in Front Rack

Switch arms at 25m

Metcon (Time)

HAPPY Birthday LIZ !!

FOR TIME

50-40-30-20-10

AbMat Sit-ups

25-20-15-10-5

Calorie Bike

5-4-3-2-1

Muscle Up

JUNE.6.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or Row (mod effort)

15 reps Total

*1 rep= L/R spider man +controlled Kang Squat(from bottom..up) + 2 Air Squats

——Rack Bars on RIG—–

Back Squat x5 Heavy (5-5-5-5-5)

In 15 minuets…

Build to a Heavy set of 5 (30×1)

Metcon (AMRAP – Rounds)

!! Victoria & Elizabeth’s BDAY WOD!!

12 AMRAP

5 Front Squat (135/95)

4 Push Press

3 Thrusters

2 MB weighted strict Pull-ups (clamp between thighs or feet)

100 M Run with Med Ball
Completed Rounds=score

JUNE.2.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Metcon (AMRAP – Reps)

Alternating Partners:

2 Rounds:

AMRAP x 3 MINUTES

8/6 Calorie Bike/Row

8 Plate G20 Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

100m Run

8 DB Push Press (50/35)

-Rest 3:00-

AMRAP x 3 MINUTES

8 KB Front Rack Lunges (G/Y)

:15 Hollow Body Hold

-Rest 3:00-

JUNE.1.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP(movements switch half way through time)

8 Cal Row

8 Lunges per Leg ->Air Squats

8 PVC Good Mornings->Broad Jumps

—-Get barbell Out—–

1 Round of:

8 Deadlifts

8Good Mornings

8 Elbow Punches Per Arm

8 Front Squats

—-

1 Round:

6 High Hang Muscle Clean

6 High Hang Power Clean

6 High Hang Squat Clean

—-

1 Round:

4 Power Cleans from Mid Shin

4 High Hang Squat Cleans 4 Front Squats

—–Load Bar & Complete Full Complex 3 x—–

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat
*Goal is to start at moderate load, build to moderate heavy then hold for remaining sets

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-10-12-14-16…

Power Clean (135/95)

Wall Ball (20/14)

MAY.31.18 CF

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Crossfit Chowchilla – CrossFit

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Metcon (No Measure)

SKILL:

3 SETS

1 Minute Handstand Hold

10 Weighted Good Mornings (30X1)

5/5 Single Leg Step-up/down (30X1)

Warm-up (No Measure)

Team 1000M Row- Alt every 200-250M.

Then, straight into:

50 Jumping Jack (clapping overhead and behind back)

40 Mountain Climbers

30 Russian Step-ups

20 Shoulder Taps in Push-up Pos.

10 inch Worm w/ push-up

—–

Skill work transition:

3 Wall walks w/ 5 sec hold at top

5 unweighted Good Mornings

5/5 step-up/downs

Metcon (AMRAP – Reps)

FOR CALS/REPS

5 SETS

1 Minute Max Calorie Row

-Rest 1:00-

1 Minute Max Strict Press (75/55)

-Rest 1:00-

MAY.30.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

12 AMRAP (with Moderate KB)

5 Double KB SUMO Deadlift-bells between feet

5 Double KB Swing (eye-level)

:15 Static Hang

:30 Tough Effort on Bike or Rower

—-get out Barbells——

SUMO Deadlift 5×3 (5×3)

STRENGTH

SUMO DEADLIFT

5 x 3 @ 31X1 (building, heavy)

Metcon (AMRAP – Reps)

HAPPY 27th BIRTHDAY, BRIANA!!

———–

E2MO2M x 10 MINUTES

10 KB Swings (overhead)

30 Double Unders

10 Deadlift (185/125

—–

****27 Burpee BUY OUT****
score is completed REPs throughtout 10 Min. *If round was not finished in 2 min-only count reps completed.