AUG.31.17

PLEASE Watch: *WODIFY How to>

https://youtu.be/X90QfhuDpyw

Warm-up (No Measure)

RUN/ROW/DU

Wall Sit w/ Med Ball 1 Min

Wall Squats w/MB x5

Wall Ball x10

10x Jumping Lunges

5x Box Jumps

HSPU work 2 min

Elevated Lizard pose

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Mobility

Glute & calves Smash w/ Lacrosse Ball

Elevated Pigeon Hold

Wall Shoulder Stretches

Aug.29.17

Crossfit Chowchilla – CrossFit

Warm-Up:

Rollout

Goodmornings

Plank Sliders x20 each leg

Single Leg Gluten Bridge Raise x10ea

Reverse Lunge with Sliderx5ea

D.dog>Cobra>Push-up x 3

Thruster w/bar x 10

Deadlift (3×5)

5@60%

5@65%

5@70%
DELOAD WEEK

SuperSet (3×5)

3 Rounds:

Back Squat x 5 (60%/65%/70%)

SingleLeg DB RDL x 5 each (moderate#)
Score will be weight used on BS

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
SCALE to keep workout under 5 MIN!


Aug.28.17

Athlete “OUICK START GUIDE”: (learning how to use WODIFY)
Click Link Here >: Athlete Quickstart Guide

*PLEASE add your Payment method to WODIFY, so there is so interruption with your membership.

If you have not received any email or setup a profile with WODify please contact Allie. 209.675.0264/crossfitchowchilla@outlook.com

ON-Ramp starts this WEEK!
7:30a & 5:30pm classes will be dedicated to them. If you need to attend these classes you will have to complete the OR wod. Thanks and see you at the box! 

KICKBOXING is Still ON ! Tuesday at 5:30pm and will be held outside in the front of gym.

 

Crossfit Chowchilla – CrossFit

 

Shoulder Press (3×6)

6@65%

6@70%

6@75%

Warm-up (No Measure)

RUN/ROW/DU

PVC

Rollout

———

2 Rounds:

10 x Ring Rows

5x Plyo Box Push-ups

10x Behind Neck Press

——–

Running Lines /Stretch (completed after strength)

Supplemental (3×5)

3 Rounds:

Strict Pull-ups x 5

Alternating Neutral Grip DB Bench x 5 each

DELOAD WEEK: Moderate Weight should be used.

Metcon (Time)

400m @ 1 Mile Pace
*Divide the time taken to run 1 mile by 4. This gives an approximate base 400m time at your Mile pace.

Metcon (No Measure)

3x400m Run @ Mile Pace

2 Min Rest between Each

Aug.26.17

Crossfit Chowchilla – CrossFit

Metcon (AMRAP – Rounds)

20 AMRAP

12 Sit-ups (partner 1)

12 KB Swings (partner 2)

12 Jumping Squats (Partner 1)

6 Burpees (P 2)

200m Run (P1)
*After P1 returns from run, P2 will start with Sit-ups. One teamate working at a time.


AUG.25.17

Crossfit Chowchilla – CrossFit

Weightlifting

Pause Front Squat (3×4)

4@60%

4@65%

4@70%

3 Count Pause at bottom of each FS- No re-Bounce out of bottom.

Metcon

Metcon (AMRAP – Reps)

AMRAP in:

Tap out workout

0-3 minutes:

Run 300m – 10 Snatches @50%

3-6:

Run 300m – 10 Snatches @55%

6-9:

Run 300m – 10 Snatches @60%

9-12 :

Run 300m – 10 Snatches @65%

….etc.
Working as long as you can, adding 5% each round until you cannot complete the work in the 3 min .

AUG.24.17

IMPORTANT! All athletes please UPDATE and Add your billing info to your New WODIFY account before SEPT 1, so that you do not get behind on payments.  Everything is confidential. 

*For those of you who have not created a Profile or Cannot log in, I will be sending a NEW email with confirm email/Reset password link! THIS DOES EXPIRE so please do it as soon as you receive it.

Shooting for a Smooth transition to WODIFY. 🙂

Thank YOU!

CF WOD:

 

10 min EMOM

1. Row Cals

2. 50 DU

=Rest 2 min=

10 min EMOM

1. Run 200m

2. 6 Burpee Broad Jumps

=Rest 2 min =

10 min EMOM

1. Sled Push 40 sec – 90/180

2. 15 TTB