Jan.31.18 CF

Crossfit Chowchilla – CrossFit

Metcon (Time)

IWT

Part 1

3 Rounds:

6 Cleans @ 50%

50 DU

3 Snatches @ Same Weight

50 DU

Rest 2 min b/t rounds

Rest 5 min total before Part 2
time includes 2 Min rests

Metcon (Time)

Part 2

3 Rounds:

10 OH Lunge @ Same Weight

400m Run

Rest 2 min b/t rounds

Metcon (No Measure)

EXTRA: (if Time)

Part 3:

3 rounds not for time:

15 Plank rollouts

15 v-ups

10 hanging 90* knees to elbows

Jan.25.18 CF

Crossfit Chowchilla – CrossFit

Metcon (Weight)

Pull Ups(3 X 15)

As heavy as possible

&

Shoulder Shockers(3 X 10)

10 each movement – As heavy as possible
Super Set -Alternate

SCORE= Weight Added for Pull-ups

Strict Press 15-20RM (3 X 15)

Strict Press

15-20 Rep Range – Leave 2 in the tank the first 2 sets. Go to complete failure on 3rd set.

Metcon (Time)

12 Rounds:

Row 10/7 Cal

15yd Sled Pull (upper body) (70/45)

15yd Sled Push

1 Min Rest

On-Ramp 1.25.18

Crossfit Chowchilla – On-Ramp

Warm-up (No Measure)

Row 800M

Shoulder Circuit Mobility:

5x Dislocators

5x OHS w/ PVC

5x Kip on Bar

Technique

Back Squat off Rig w/ bar (3×10)

Rope Climb >Rope Lowers

KB Swings

Metcon (Time)

Team of 3 (at least):

3 Rounds:

30 KB Swings

6 Rope Lowers

OR

20M Run

20-15-10

KB Swings

2 x Rope Lowers

Metcon (AMRAP – Reps)

Tabata:

1/2 Sit-ups

1/2 Back Extensions

Jan.24.18 CF

Announcements

CFC Members Meeting >This Friday at 7:30PM

Crossfit Chowchilla – CrossFit

Metcon (Time)

IWT

Part 1>

3 Rounds:

8 Front Squats @ 60%

300 yd shuttle – 50yd and back 3 times

Rest 2 min b/t rounds

Rest 5 min total before Part 2

Part 2

2 Rounds:

5 OH Squats @75%

Row 1000m

Rest 2 min
Score> Time= Total including 5 Min rest

Warm-up (No Measure)

RUN/ROW/DU

Banded Dislocators

Banded Pull aparts

Running Lines

Single leg Glute raises x10ea

FSx10

OHS x10

Jan.23.18 CF

Announcements

CFC Members Meeting >This Friday at 7:30PM

Crossfit Chowchilla – CrossFit

Power Clean 2RM (4X2)

Power Clean

Find 2 Rep Max in 4 Sets – Must stay power

Warm-up (No Measure)

RUN/ROW/DU

PVC>Goodmornings

Hollow Hold :30

Superman Hold :30

Power Clean x 10

Jumping Lunges x20

Sumo Deadlift x10

Snatch x10

Sumo Deadlift 3RM (1×3)

Sumo Deadlift

Find 3 rep max after completing 75%/6, 80%/4, 85%/3, 90%/3. 90 Sec Rest for first 3 sets – Then rest 2:30 after sets of 85%+

Metcon (AMRAP – Reps)

9 AMRAP of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)