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JAN.26.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)PARTNER WORKOUT Teams of 2... AMRAP x 20 MINUTES 8 Pull-ups 8 Burpee Over Bar 8 Push Press (95/65)|(65/45) *Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. Score is total number of full rounds…

JAN.25.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Bodyweight warm-up... AMRAP x 6 6 Good Mornings 6 Samson Lunges 6 Box Step Ups 6/6 Walking Single Leg RDLDeadlift 3RMBuild to a 3RM DeadliftChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"MobilityCOOL DOWN 5:00 Banded Hamstring Stretch

BUILD JAN.25.19

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)WARM-UP AMRAP x 10 MINUTES (EZ) 200m Run 10 Box Step-ups 10 Yoga Push-ups :30 Chin Over Bar HoldMetcon (3 Rounds for reps)MAIN Upper Hypertrophy 3 Sets Max Push-ups (1010) Max Banded Tricep Pull-downs -Rest as need b/t sets-Metcon (No Measure)SECONDARY Lower Hypertrophy…

JAN.24.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)In 8:00 work through... 2 Rounds 40 Jumping Jacks 10 Barbell Deadlifts (focus on lat engagement) 30 Mountain Climbers 16 Elbow Punches 20 Alt. V-ups 10 Barbell Back Squats Then quickly through: 7 Hang Muscle Clean 7 Hang Power Clean 5 Hang Power…

JAN.23.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)4 Rounds (12:00 Cap) 20 KB Weighted/ Unweighted Flutter Kicks 20 Knee-to-Elbow Mountain Climbers 20 Weighted/ Unweighted Lunges 100m Run then... pacing drill outlined in the Notes.Metcon (Weight)WORKOUT 8 ROUNDS FOR QUALITY 2:00 Moderate Pace Bike* 1:00 DBL KB Front Rack Hold (53/35)|(35/26)…

BUILD JAN.18.19

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)AMRAP x 10 MIn (EZ) 200M Run 10 Box Step-ups 10 Yoga Push-ups :30 Chin Over bar HoldMetcon (Weight)MAIN: UPPER HYPERTROPHY 5 RDS: 10 Elevated Feet Ring Pows 2 LLRC/or/6 Strict Pull-up 6 Strict Presses (tough)Metcon (Weight)SECONDARY: LOWER HYPERTROPHY 4 Sets: 6 Front…