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Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/6 Cal Bike 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 RestWorkoutMetcon (Time)FOR TIME 21-15-12-9-9-12-15-21 Slam Ball (30/20)|(20/15) Cal BikeSkillWarm-up (No Measure)POST-WORKOUT! ON A 12:00 RUNNING…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners 15ft Duck WalkingStrengthFront Squat (1RM)ON A 20:00 RUNNING CLOCK... Build to 1RM Front SquatWorkoutMetcon (AMRAP - Reps)EMOM x…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded Shoulder Distraction from Rig (1:00/side) :20 Elbow Punches with…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into... AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into... AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches... 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND... 100m Run 8 KB Swings 4 Pull-ups 100m…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP... AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat)StrengthThruster (3x5)3 x 5…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build to Quality Weight )FOR QUALITY 14 DB…