MAR.31.18

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (Time)

“The JESUS WOD”

14 rounds for time of:

10 deadlifts (95/65)

10 squat cleans (95/65)

10 push-press (95/65)

50 ft of walking lunges with the barbell on back + walk back to the starting point

*Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).
The workout represents the 14 Stations of the Cross and the three-times Jesus fell to the ground.

* symbolizing the sacrifice Jesus made for us. As a small representation of what Jesus went through prior to his crucifixion, the workout is undeniably brutal. It will be a time for you to reflect on the gift all of us have been given.

MAR.30.18 CF

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds (NFT)

:50 Row/Bike

:50 Alt FR Lunge w/ Press (PVC-lunge then press when knee touches)

:50 Leg Lift with active press of PVC



w/ Light DB’s > PP Progression

Metcon (AMRAP – Reps)

20 AMRAP:

40 DB Push Press (45/35)

40 Sit-ups

40/30 Cal Row

40 Burpee to OH Target 6″

Metcon (No Measure)

FINISHER:

1 Min MAX DB Row

:30 sec rest

1 Min MAX Push-ups

:30 rest

1 Min Hang from Pull-up Bar

:30 rest

1 Min Hollow Hold

MAR.28.18 CF

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

EMOM x 21 Minutes

Min 1: Bike 12/9 or Row 17/14

Min 2: 20 Alternating Lunges (no load)

Min 3: 8 Burpee Box Jump Overs (24/20)
looking to keep steady pace across all 7 rounds> A miss in this workout is cming out too hot and not being able to finish 5,6,7.

**SCORE> 280reps Men (if all rounds were completed) /259reps Women. **

MAR.22.18 CF

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

For max reps at each station:

Tabata Slam Balls (40/20)

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata Double Unders

Rest 1 minute

Tabata Turkish Get-ups (y/b)

Rest 1 minute

Tabata Battle Ropes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.