FEB.16.18 CF

Crossfit Chowchilla – CrossFit

Metcon (Weight)

Superset (ALT)

4 Rounds:

Speed SUMO Deadlift x3 (Goal to move fast but go AHAP)

Band Resisted Lateral Jumps x 3ea.

TKE x10 ea. (terminal knee ext)

*20 sec rest then next rd …
SumDL weight = Score

Metcon 66 (AMRAP – Reps)

20 AMRAP

10 C&J @60%

20 Deadlifts (same weight)

20 Bar Facing Burpees

Run 400M

FEB.14.18 CF

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Part 1 (for points):

“The Breakup”

With a running clock, both partners simultaneously complete:

1st minute:

1 Hang Clean 125/85

1 Burpee

2nd minute:

2 Hang Clean

2 Burpees

Adding 1 Hang Clean and 1 burpee each minute until the FIRST PERSON fails.

Score is points.

(eg. Partner #1 fails at 7 full rounds + 8 HC + 3 Burpees then the score is : [7 rounds (56 points) + 8 Hang Cleans + 3 burpees = 67 points])
-REST 5 MIN before P2-

Metcon (Time)

PART 2:

“The Makeup”

Part A:

6 Rounds for Time:

5 Front Squats (125# / 85#) (Goblet for beginner)

10 Pull-ups (Ring Rows)

200m Run



Part B:

Resting partner will have one attempt to max L-sit (for time) during EACH rest period.
*Partners will alternate rounds (eg. one does round while other rests+L-sits For TIME )

> L-Sit This will be done by lifting feet off the floor with “locked knees”.

*L-sit time for both partners will be DEDUCTED from the overall time in Part A to determine the final score.

Part A: Total Time for 6 Rounds

Part B: Total (all six added together) L-sit Time

Score for Part 2 = A – B


FEB.13.18 CF

Crossfit Chowchilla – CrossFit

Snatch 2 RM (4×2)

Find 2 RM in 4 Sets

Metcon (Weight)

Superset:

Deadlift x 8 (65%/70%)

Barbell Hip-ups x10(same weight as DL)
Alt Movements for 2 Sets.

Metcon (AMRAP – Reps)

5x 3min AMRAP

7 Power Snatch (135/95)

10 Box Jumps (24/20)

50 DU

-REST 1 MIN-

FEB.12.18 CF

Crossfit Chowchilla – CrossFit

Strict Press 2RM ((4 X CUSTOM))

Strict Press

Find 2 rep max after completing :

75%/6, 80%/4, 85%/3, 90%/2

Dirty Thirty (Time)

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders
Happy 30th to BLAIR ALTOM !!

FEB.10.18 CF

Crossfit Chowchilla – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete>

AMRAP IN 20 minutes:

7 Kettlebell Swings (heavy)

3x Down and Back Sprints (Outside Wall & Back )

7/5 calorie Row

3x Down and Back sprints

**while one partner completes one full round, other partners are jump roping.

**KB will be set up on opposite side from the rowers. Once you complete your full round, tag your partner for their turn.

FEB.8.18 CF

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Banded Dislocators

Banded PUll-Aparts

D.dog>C>Push-up x 3

Bear Crawls FWD+BK

3x Inch Worm >10 Mountain Climbers

Supserset Upper Body (2×12)

SuperSet: (Alt movements)

Strict Press X 12 (55%/60%)

+

Chin Ups X 12

(As heavy as possible)

+

Single Arm DB Upright Row X 12

(As heavy as possible)
Score > Strict Press

Metcon (Weight)

10 Sled Push SPRINTS:

10 Sec ON

50 Sec OFF

*Sled as Heavy as possible but still be able to sprint.

FEB.7.18 CF

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

PVC work> Snatch Walk

Sq. Snatch Work

Burpee Box Jump x 5

High Knee Hurdle Walks

Lunges

Metcon (Time)

Part 1:

3 Rounds :

7 Squat Snatch @70%

10 Burpee Box Jumps

Run 400m

Rest 2 min

*Rest 5 min before PART 2
Score> Includes 2 MIN Rests

Metcon (Calories)

Part 2:

3 Rounds :

30 yd db walking lunge 40/20

2 min max assault bike CAL

2 min rest
If used Rower please note in Comments

Metcon (No Measure)

EXTRA CORE WORK : (On own time)

Part 3 :

3 rounds :

20 Sec L-Sit

30 sec hollow hold

15 Weighted Situps