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3.28.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up AMRAP x 7:00 10 KB Deadlift 8 KB Goblet Squats 6 Russian KB Swings 4 Burpees Over KBMetcon (Time)WORKOUT 7 ROUNDS FOR TIME 10 Deadlift (225/155)|(185/125) 20 Sit-ups* :30 Double KB Front Rack Hold (70/53)|(53/35) *GHD or Weighted Sit-up Optional COOL DOWN…

3.27.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up 7:00 to Work through... 20 Single Unders 10 Deadlifts 20 Single Unders 10 Bent Over Rows 20 Single Unders 10 Barbell Curls 20 Single Unders or 10 Double Unders 10 Strict Press 20 Single Unders or 10 Double Unders 10 Push PressPush…

3.25.19 BUILD

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Cycle 2/Week 9 of 10/Day 1 Warm-Up: 5 min bike/run/row 3 rounds 10 air squats w/band around knees 5/5 Cossack Squats Hold weight in gobletBack Squat 1RM (Total Weight)Back Squat (1 Rep Max)15:00 running clockMetcon (Weight)3 sets 10KB Front Rack Walking Lunges Rest…

3.23.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up 400m Team Run AMRAP x 6 4/4 Single Leg RDL (2111) 4/4 Single Arm Bent Over Row (2111) 4/4 Single Leg Glute Bridge w/ or w/o KB 20 Front Plank KB Handle TapsMetcon (Time)STRENGTH DEADLIFT 7-5-3-1-3-5-7 *In this wave loading scheme, weights…

19.5

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Crossfit Chowchilla - CrossFitView Public WhiteboardCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps…

3.21.19 BUILD

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Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Warm-Up: 5 min bike/row/run 3 rounds: 10 Air Squats w/ Band around knees 5/5 Cossack Squats - hold weight in gobletMetcon (Weight)Main: 5-3-5-1 Front Squat -Rest 2-3:00 in btn sets- Secondary: 3 sets 10 Alternating Box Step-Ups(tough) w/ DBs at sides Accessory: 3…

3.20.19 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)High Knees Heel Walk (athletes will walk forward on heels with their toes up) Butt Kickers Toe Walks (walking forward on toes with heels up Single Leg Hop (right leg) Single Leg Hop (left leg) Bunny Hops (athletes will make small hops forward…