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Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5 Sots Press 10 Over Head Squats 5 Snatch BalancesSkillWarm-up (No Measure)ON AN 8:00 RUNNING CLOCK...…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills... 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Immediately after Line Drills 2 Rounds of… 10 Scap Push Ups 5 Push…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10/6 Cal Bike 5 Inchworms + Push-Up 10 Plank Walkouts* 10 DBL DB Curl to Press 10 DB DL *Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Team Run…leave no athletes behind! Run as a group. into... 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson Lunges (pause :01 in lunge) 15 Plate Hops (fast feet)…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP (Have athletes get into groups of 2 1000m row switch every 250m -THEN- 2 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 5 Up Downs 5 Glute Bridges (:02 Hold at the top) PARTNER 2 Plank HoldWorkoutMetcon (AMRAP - Reps)20…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 8 Alt. Groiners 8 Jump Squats 8 Glute Bridge-Ups 8 Tuck UpsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK... Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES... 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m RunPartner WorkoutMetcon (Time)IN TEAMS OF 2... 4…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS... 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing (70/53)|(53/35) 3 Up-Downs…