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4.4.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 9:00 10 KB Deadlifts → 10 Russian KB Swings* 8 Shoulder Swings → 8 Kipping Knee Raises 6 Ring Rows → 6 Up-Downs Muscle-Up Transition DrillsMetcon (AMRAP - Reps)EXTENDED WARM-UP EMOM x 8 MINUTES 1 Strict MU or 3 Strict MU…

4.2.19 BUILD

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)AMRAP 10 50' bottoms up kb carry (l/r) 5/5 side plank rotations 10/side of half kneeling band protraction/retractionMetcon (Weight)MAIN: 3 sets 10 alt. single arm db bench press -Rest as needed btn sets- *Athlete will start w/ the dbs pressed out and then…

4.1.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)3 ROUNDS 30 Singles → 30 Fast Singles → 20 Double Unders 5/5 Moose Antlers 10 Alt Lunge with PVC Pass Through 10 Overhead Squat PVC Burgener Warm-Up: Down and Up Elbows High and Outside Muscle Snatch Snatch Land High Hang Power Snatch…

3.30.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Game Movement reviewMetcon (AMRAP - Rounds)Partner AMRAP x 20 MINUTES (You go, I go) 20/15 Cal Bike 20 Walking Lunges 20 Slam Balls (30/20) Row 20/15 Calories :30 Right Side Plank/:30 Left Side FINISHER 4 sets 100m OH walking lunge w/PVC -Rest 1…

3.29.19 BUILD

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Warm-Up 5 min Run/Row/bike 3 rounds 10 air squats w/ band around knees 5/5 Cossack Squats Hold weight in gobletFS 1RM (Total Weight)Front Squat (1 Rep Max)15:00 running clockMetcon (Weight)3 sets 10 Alternating Box Step-Ups *KB in front rack (tough) -rest 1 min…