Feb.28.17

CF WOD:

CF 13.2

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20″ box

Feb.27.17

CF WOD:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

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B.Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

Feb.25.17

Awesome job everyone on  the first CrossFit open WOD of 2017. The dedication, hard work, and sweat …lots of sweat , that everybody puts into it never ceases to amaze me. We live Our CF community !

CF TEam WOD:

Barbell Rodeo Trial WOD

CF OPEN 17.1

And here it is CF OPEN 17.1 !

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box

Women 35# 20″

Time cap: 20 minutes

FEB.23.17

TONIGHT the CFC OPEN 17.1 Workout will be announced at 5pm. This workout will tomorrows WOD. Those athletes that have signed up for the OPEN please make sure your coach is counting and watching your reps!

*Also when in putting your scores : Choose CrossFit Chowchilla and type Allison Goodman as judge so that they will be submitted correctly.

Good Luck and Have Fun!

CF WOD:

For max reps/calories:

2 Minutes of Assault Bike (for calories)

2 Minutes of Kettlebell Swings

2 Minutes of Push-Ups

2 Minutes of Air Squats

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Mobility Work (10min)

FEB.22.17

Today there will NO yoga, it will be replaced with a normal CF Class. 
Also 6:30pm will be our BARBELL Rodeo meeting. 
SFH will Be here all Night tonight having a Tasting to kick off the OPEN!! 


CF WOD:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Muscle-Up work (OR Low Ring Muscle Up Progression x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.Three rounds for time of:

Run 400 Meters

10 Strict Handstand Push-Ups

15 Chest-to-Bar Pull-Ups

20 Alternating Pistols

Feb.21.17

We are approaching the CrossFit Open 2017! This thursday at 5pm the first workout out of 5 will be released! For those of you who don’t know what the OPEN is here is last years Video  that explains :)….Still time to sign up;) anyone can!!!

Every FRIDAY we will complete the CF OPEN WOD along with every other CF Box in the WORLD!! Pretty cool Right.

For those of you who have signed up our 6:30pm class will be special for you every Friday. If you can not make it,  no need to worry your coach will judge you in any class. At the End of week 5 we will celebrate after the WOD with a CFC style Potluck! Lets work hard and have fun!!

 

CF WOD:

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

*Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

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B.For time:

Row 1000 Meters

30 KB Snatches

120 Double-Unders