Jan.19.18 CF

Announcements

7:30am & 5:30pm Classes will be dedicated to On-Ramp Jan.15-26th

Crossfit Chowchilla – CrossFit

Metcon (Time)

Complete sets for time

40-30-20-10

Wallballs (20/14)

Situps

Deadlifts (225/135) – scale to 185/115 if needed

Box Jumps (24/20)

Max Seated Box Jump

Find Max Height Seated Box Jump
Lay yoga mat over top of box to save shins.

Jan.18.18 CF

Announcements

7:30am & 5:30pm Classes will be dedicated to On-Ramp Jan.15-26th

Crossfit Chowchilla – CrossFit

Incline Bench (3×20)

A.) Incline Bench Press

15-20 Rep Range – Leave 2 in the tank the first 2 sets. Go to complete failure on 3rd set.
Part A is super set Alternating Bench & Upright row

Upright Row (3×15)

A.) Upright Row

As heavy as possible

Metcon (No Measure)

B.) Chin Ups(3 X 15)

As heavy as possible

&

3 Way Raise (3 X 10)

10 each way – As heavy as possible

Metcon (Distance)

Cardio with remaining time.

Run/Row/Sled/Bike

Jan.17.18 CF

Announcements

7:30am & 5:30pm Classes will be dedicated to On-Ramp Jan.15-26th

Crossfit Chowchilla – CrossFit

CFC Total Body WU #1 (No Measure)

RUN 400m / ROW 500m / DU 3min

Rollout

2 Rounds:

Plank 1 min

5 YTW’s (light weight)

10x Squat Jumps



Ankle Stretch + Intense Arm

Metcon (Calories)

IWT

Part 1

3 Rounds:

7 Squat Clean and Jerks @65%

2 Min Assault Bike

Rest 2 min b/t Rounds

Rest 5 min total before Part 2

Metcon (Time)

Part 2

2 Rounds:

10 Back Squats @ 60%

800m run

Rest 2 min b/t Rounds
Score-Avg time on 800m Runs

Jan.16.18 CF

Announcements

7:30am & 5:30pm Classes will be dedicated to On-Ramp Jan.15-26th

Crossfit Chowchilla – CrossFit

Zercher Squat (6×3)

Zercher Squat(6 X 3)

Work up to a 3 rep max for the day. Should take around 6 sets to work up to this weight.

Metcon (5 Rounds for reps)

On a 15-minute clock, 5 rounds of:

1 minute of Double Unders

1 minute of sit-ups

1 minute of lunges

Jan.15.17 CF

Announcements

7:30am & 5:30pm Classes will be dedicated to On-Ramp Jan.15-26th

Crossfit Chowchilla – CrossFit

Power Jerk (4×3)

Power Jerk

Find 3 Rep Max in 4 Sets

Push Press (4xcustom)

Push Press(4 X CUSTOM)

Find 3 rep max after completing

75%x6, 80%x4, 85%x3, 90%x3

Metcon (AMRAP – Reps)

AMRAP in:

Tap Out EMOM:

0-1: 10 Shoulder to Overhead (95/65)

1-2: 5 Bar Facing Burpees

2-3: 12 Shoulder to Overhead (95/65)

3-4: 6 Bar Facing Burpees

4-5: 14 Shoulder to Overhead (95/65)

5-6: 7 Bar Facing Burpees

Jan.13.18 CF

Announcements

Monday Jan.15th> MLK Jr Day > Limited Schedule (Plan Accordingly)

Crossfit Chowchilla – CrossFit

Metcon (AMRAP – Reps)

Complete all 3 WOD’s in Teams of 3

12:00 Cap

Run 1 Mile Together

AMRAP KB Swings (Remainder of time-One person working at a time)

-Rest 3 Min-

12:00 Cap

2k Row (alternate as needed)

AMRAP Burpees

-Rest 3 Min-

12:00 Cap

200m Walking Lunges as Team

AMRAP KB Thrusters

JAN.12.17

Announcements

Monday Jan.15th> MLK Jr Day > Limited Schedule (Plan Accordingly)

Crossfit Chowchilla – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Choose Cindy Or Mary

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups