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Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge UpsStrengthDeadlift (Heavy Set of 5)ON A 8:00 RUNNING CLOCK... Build up…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Play a Game! then... After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier KicksWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 20 MINUTES 30 Wall…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)IN TEAMS OF 2... AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch.Partner StrengthPower Snatch (3x3)3 x 3 Power Snatch *Keep loading moderate and…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2 ROUNDS 5 Heels Elevated Squats (3311) 5…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set of DBs: 2 ROUNDS…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 minutes of light Rowing or Biking. then... 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00 RUNNING CLOCK... Build to a "Heavy" Set of the Following Complex: 1 Deadlift 1…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8 SETS EACH, :20 ON / :10 OFF TABATA 1 - Plate Ground to Overhead…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up - 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5…