Halloween 2017

Crossfit Chowchilla – CrossFit

Metcon (Time)

2 Person Team > BRING 1 PUMPKIN & A COSTUME!

10-30-17

Pumpkin Partner Twist

Pumpkin Goblin Squats

Pumpkin Partner Sit-ups

Pumpkin Over & Unders
PUMPKIN must never touch the ground..If it does 10 Burpees. Also is COACH Calls out “The Floor is LAVA” …You know that to do! or 10 Burpees

Warm-up (No Measure)

GAME: FUNNEL TAG

Review WOD & Movements


OCT.26.17

Crossfit Chowchilla – CrossFit

Metcon (Calories)

AMRAP in:

Rowing TAPOUT:

0-2 – 20/14 cals

2-4 – 22/16 cals

4-6 – 24/18 cals

6-8 – 26/20
Continue to increase by 2 calories Until you cannot complete the work in two minutes – score is total calories completed in workout

Warm-up (No Measure)

RUN/ROW/DU

Running Lines

Stretching

Sumo DL & Squat Jumps (3xCustom)

3 Rounds:

Speed SUMO DL x 4 (moderate)

Squat Jumps x 10 (AHighAP)
score-SUMO #

HIIT

Crossfit Chowchilla – HIIT

Metcon (No Measure)

Warm Up:

50 banded pull throughs

Lateral Squat Walks Up & Back

Core: 60 sec. ea x 2 rounds

2 Direction Leg Lift w/Plate OH

V-Up Split

Plank Jacks

Plate to Shins to OH Reach

Tabata 1: Goblet Sumo Squats w/KB

Tabata 2: Side Lunges w/ KB (4x ea side)

Tabata 3: Squat Jacks

Tabata 4: Jump Rope (singles or du)