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Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWorkoutMetcon (AMRAP - Reps)Partner AMRAP Run 200M 3,6,9 Clean & Jerk(135/95) 3,6,9 Box Jump (24/20) *after each rd. increase reps by 3 -25:00 Time Cap-Cool DownWarm-up (No Measure)FOR RECOVERY 5:00 Flow Stretching* *Focus on calm nasal breathing.

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee RaisesWorkoutMetcon (No Measure)EMOM…

Wednesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)‘Old School Gym Class" Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Run 200m MIN 2 - Max Slam BallsWorkoutMetcon (7 Rounds for weight)7…

Tuesday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)BUY IN... 15/12 Cal Bike (Easy Effort) 3 ROUNDS... 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R) 25’ Cross Body Walk (L) :20 FR Bottom of Squat Hold BUY OUT...…

Monday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step DownsStrengthBack Squat (1-1-1-1-1)Back Squat -Rest at Least 2:00 b/t Sets-…

Sunday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)"Rock Paper Scissor" w/ Burpee Penalty! - Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform…

Saturday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)"Rock Paper Scissor" w/ Burpee Penalty! - Athletes should play 4 sets of 5 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform…

Friday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…

Thursday

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA DB Overhead Split SquatWorkoutMetcon (4 Rounds for reps)4 SETS AMRAP x 4 MINUTES 10 Cal…