CrossFit Chowchilla

Crossfit Chowchilla - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP -…

2019 02 21

Feb.21.19 Build

By: Allie Bower 0

Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Cycle 2/Week 4 of 10/Day 4 WARM-UP 5 Min Tabata Bike 3 Rounds :30 Wall Sit* 5/5 Medball Pistols** :30 Weighted Plank *Band around knees **Butt goes down and touches a medball. Can hold weight out in front as a counter balance.Metcon (Weight)MAIN…

2019 02 20

Feb.21.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-upMetcon (No Measure)PRE-OPEN WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Box Jumps (24/20) + 4…

2019 02 20

Feb.20.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 8 MINUTES 10 SA DB Bent Over Rows (each) 10 Alt. DB Step-ups 5/5 SA DB Push Press 10 Alt. DB Hammer Curls :30 Hollow Hold HSPU-options and set-upMetcon (No Measure)SKILL 10:00 Handstand Play - Walking, Holding or BuildingMetcon (Time)5 ROUNDS…

2019 02 19

Feb.19.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Start with 3 min bike or row, building in intensity every 30 sec. -5/5 wrist circles in tabletop position (clockwise and counterclockwise) -10 elbow punches -5 inch worms -10 clean deadlifts -20 mountain climbers -5+5 hang high pull + muscle clean -10 alt…

2019 02 18

Feb.18.19 Build

By: Allie Bower 0

Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Cycle 2/Week 4 of 10/Day 1 Warm-Up 5 min Tabata bike 3 Rounds :30 Wall Sit* 5/5 Med Ball Pistols** :30 Weighted Plank *With band around knees **Butt goes down and touches a med ball . Can hold weight out in front as…

2019 02 17

Feb.18.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up EMOM x 8 Min 1 -- 8/6 Cal Bike + Groiners Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Move on to teaching the Rope Climb. See notes for tips on cueing. Following the rope climb,…

2019 02 17

FEB.15.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 10 (focus on movement at EZ pace) 1:00 Bike 10 Divebomb Pushups 10 Hollow to Arch Kip swings 10 Tuck jumps 5/5 Half kneeling single arm DB press ...SKILL 10:00 Skill Prep Session for Toe to Bar and Box Jump*Metcon (AMRAP…

2019 02 14

BUILD Feb.14.19

By: Allie Bower 0

Crossfit Chowchilla - BUILDView Public WhiteboardWarm-up (No Measure)Cycle 2 / Week 3 of 10 / Day 3 WARM-UP AMRAP x 7 MINUTES 5 / 5 Box Step-ups Slow Lower 50' Reverse Bear Crawl :20 Filly Rack Hold (L/R)Metcon (AMRAP - Rounds)MAIN ARMAP x 15 MINUTES 5 / 5 Filly Presses…

2019 02 13

FEB.14.19 CF

By: Allie Bower 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)GAME... Warm-up movements/Set-up WODMetcon (AMRAP - Reps)THE VALENTINES WOD— 14 Min AMRAP: 14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed) 14 Partner Wallballs (20/14) (rainbow style) 14 Partner Abmat situps w/ WB (link feet…

2019 02 13

CrossFit Chowchilla

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