Nov.30.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/Row/DU

Static Hang ;30 sec

Burpee to Target (rig) x 10

Inch Worm/w Push-up x 5

Mountain Climbers x20

Arm Swings

Bench & Chin-ups (7×3)

7 Rounds: w/ 4 ct lower

3x Bench @80%

3x Chin-up (add weight if possible)

Metcon (Weight)

10 Rounds:

15yd Sled Push(180/90)

60 Yd Shuttle Run (5yd and back/1015yd Sled Push

Rest 75 Sec

Nov.29.17 CF

Crossfit Chowchilla – CrossFit

Metcon (3 Rounds for time)

IWT

Part 1

3 rounds:

45 Second AMRAP Power Snatch @ 50%

400m Run

2 min rest b/t rounds

Rest 5 Min total before Part 2

Part 2

3 rounds:

45 Second AMRAP Front Squat @ 50%

2 Min Max ROW

Rest 2 min b/t rounds
Score is time for each 400m Run. Make sure you have increasing meters on the ROW each round.

Warm-up (No Measure)

Plank 1 Min

100M run

5x Snatch Shrugs

5x Snatch High Pulls

5x Snatch

10x Front Squats

100m Run

Nov.28.17 CF

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/ROW/DU

Banded Good Mornings

Banded Walks

Box Jumps

reverse lunge and stretch w/slider

10 x Back Squat

Lizard pose

Back Squat & GHR

7 Rounds:

3 Back Squat @80% w/ 4 ct lower

5x Glute Ham Raise with Band

Metcon (Calories)

3 Rounds

5 min AMRAP:

30 Box Jumps (24/20)

30 Deadlifts (135/95)

Assault Bike for max cals in remaining time

Rest 3 min b/t AMRAPs
score is CAL

Nov.27.17 CF

Crossfit Chowchilla – CrossFit

Metcon (Calories)

3 Rounds

5 min AMRAP:

36 TTB

36 Bar Facing Burpees

Row for max cals in remaining time

Rest 3 min b/t AMRAPs

Strict Press & Bent Over Row

7 Rounds (4 count lower)

3x Strict Press @80%

3x Bent Over Row (Ahap)

Warm-up (No Measure)

2 Rounds

hollow holds :30

Burpee Pops x 10

Inch worm push-up x3



D.dog>Cobra>Intense arm

Nov.25.17

Crossfit Chowchilla – CrossFit

Metcon (AMRAP – Reps)

2 Rounds

In teams of 3 with a running clock:

0:00-3:00 (12:00-15:00)

Team member 1: 20 KBS(70/55)

Team member 2: Hold botttom of squat

Team member 3: Rest

Rotate as many times as possible

3:00-6:00 (15:00-18:00)

Team member 1: 20 V-ups

Team member 2: Hold front plank

Team member 3: Rest

Rotate as many times as possible

6:00-9:00 (18:00-21:00)

Team member 1: 20 Slam Balls

Team member 2: Hold side plank

Team member 3: Rest

Rotate as many times as possible

9:00-12:00(21:00-24:00)

Team member 1: 20 Squat Jumps

Team member 2: Hang from bar

Team member 3: Rest

Rotate as many times as possible
Today is about keeping track of that clock and who is supposed to be in each spot at any given time. Switch as often as you need to within each 3 minute block to insure everyone is able to contribute and rest as needed.

Move through the entire thing twice.