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FEB.5.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)10 Min DB FBB Flow Complete as many rounds of: 6 Suitcase Good Morning (Dumbbells trace down side of legs from waist) 50’ Farmer Carry 6 Kneeling Filly Presses (Right) ‘50 Filly Walk (Right) 6 Kneeling Filly Presses (Left) ‘50 Filly Walk (Left)…

JAN.31.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 6:00 15 Jumping Jacks 10 Groiners 10 Arm Circles (Front/Back) 10 PVC OH Squats (Holding PVC on Palms) 5 Broad Jumps ... grab barbells and go over the full progression before starting the extended warm-up. (See notes)Warm-up (No Measure)EXTENDED WARM-UP 3…

JAN.30.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Extended General Warm-up AMRAP x 10:00 50ft Shuttle Run 10 Slam Balls 25ft Inchworms 20 Mountain Climbers 25ft Toy Soldiers 20 Alt. Lunges ...grab out DBs and go over the Alt. SA Front Rack DB Lunges.Metcon (2 Rounds for reps)AMRAP x 8 MINUTES…

JAN.29.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Grab a single light-moderate KB and a rower. AMRAP x 8:00 200m Row 10 V-Ups or Tuck Ups 8/8 Single Leg RDL 6/6 Single Arm KB Bent Over RowMetcon (No Measure)SKILL 15:00 Muscle-Up Progression and Scaling* *Work on skills or skill transfer drills…

JAN.28.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Roxanne Burpees (*1 Squat per Roxanne & 1 Burpee per "red light") then... 8 Min AMRAP 30’ Duck Walk 20 Groiners 10 High Box Step-Ups then take your athletes through their initial loading before beginning the EMOM.Metcon (Weight)STRENGTH EMOM x 10 MINUTES 3…