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Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-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…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead 8 Push-ups 8 Lunge & Twist :20 Hollow RockWorkoutHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsFinisherMetcon (No Measure)"BEACH BODY ABS" 5 SETS :15 Max Russian Twist…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 8/8 Single Leg DB RDLs 5 Inchworms 20 Glute Bridge UpsPartner StrengthMetcon (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…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Play a Game!Recovery WorkoutMetcon (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…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (Alt. movements every :15) Jumping Jacks Groiners Boot Strappers Plank Push-ups* -Rest-WorkoutLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike or Row 8 Step Ups 10 PVC Pass Through 10 Jumping Overhead Squat 5 Broad JumpsStrengthSnatch (8x2)SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, AcrossWorkoutMetcon (AMRAP - Rounds and Reps)"DOUBLE…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-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 RowSkillMetcon (No Measure)ON A 10:00 RUNNING CLOCK... Handstand Push-up DevelopmentWorkoutMetcon (Time)ON A 7:00 RUNNING CLOCK... 1000m Row then...…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-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 SquatsStrengthBack Squat (5x5 (30x1))Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets-…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8x100m "Easy" Relay Races... then... AMRAP x 8 Minutes 2, 4, 6, 8… Up/Down Broad Jumps Glute Bridges Step UpsWorkoutMetcon (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…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-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 ThrustersWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE 7s" ON A…