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Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 7 MINUTES 5 Inchworms 10 Alt. Step-ups 10 Empty BB Single Leg RDL’s 10 Alt. Cossack Squats 10 BB Good Mornings 5/5 Runner’s Lunge with a TwistStrengthSumo Deadlift (5x5 (30X1))Sumo Deadlift @Moderate-Heavy -Rest as Needed b/t Sets-WorkoutCrossFit Games Open 11.2 (AMRAP…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds Partner Warm-up P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes P2…AMRAP of: 10 DB Strict Press 10 DB Hammer Curls 10 Tricep KickbacksPartner WorkoutMetcon (Time)IN TEAMS OF 2... FOR TIME* 150 Cal Bike…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks *no false gripExtended Warm-upWarm-up (No Measure)FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t Sets-SkillMetcon…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds, increasing effort on the run each round... -Toe walk 25’ -Heel walk 25’ -High knees 25’ -Butt kickers 25’ -Side shuffle 25’ -Broad jump 25’ -100m run Round 1 - 25% Round 2 - 50% Round 3 - 75% Round 4…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP (teams of 2) AMRAP x 5 MINUTES Partner 1, Complete 1 Round… 8 Kipping Swings 8 Burpee Broad Jumps 8 Lunge & Reach Partner 2, Perform... Max Single Unders Then... AMRAP x 5 MINUTES Partner 1, Complete 1 Round... 8 Barbell…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 10 Air Squat 25’ Duck Walk 10 Up Downs 10 Samson Stretch 25’ Broad JumpStrengthFront Squat (5x3 (30x1)*)*Moderate loading across all sets.Metcon"POINT BREAK" (Time)FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. With a Partner... 60/50 Cal Bike For Time* (Max time 4:00) *Partner resting performs banded hip march or banded glute bridges II. EMOM x 8 MINUTES Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. Reverse Tabata 8 Sets of... 10s Bike Sprint 20s OFF II. Barbell Warm-up 6 Reps of Each Movement... 1.Snatch Deadlift 2.Behind The Neck Strict/Push Press 3.Kang Squat 4.High Hang Muscle Snatch 5.High Hang Power Snatch 6.Hang Power Snatch 7.Overhead Squat 8.Hang Squat…