Blog Search

Friday

By: 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND... 100m Run 8 KB Swings 4 Pull-ups 100m…

Wednesday

By: 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP... AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat)StrengthThruster (3x5)3 x 5…

Tuesday

By: 0

Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build to Quality Weight )FOR QUALITY 14 DB…

Monday

By: 0

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

By: 0

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

By: 0

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

By: 0

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

By: 0

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…