HIIT

Announcements

Dec.23rd @9am “12 Days of Christmas WOD” > @10:30am White Elephant/Promo Ceremony

Crossfit Chowchilla – HIIT

Warm-up

2 Rounds:

15 Banded Pull-Aparts

10 Box Step-Ups

10 Jump Squats

Core Work:

3 Rounds:

15 Flutter Kicks ea. leg

30 sec. star plank

30 sec. plank

30 sec. hollow hold

15 v-ups

15 legs raises

Metcon (No Measure)

3 Rounds:

10x BB Shoulder Press

10x BB Skull Crusher

**30 sec. box jumps

10xDB Lateral Raises

10xDB Front Raises

**30 sec. box jumps

10x Wide Stance Back Squat to Box

10x Ea. Leg Split Squat

**30 sec. box jumps

10 alt. Pistol or SL Squat to Box

Dec.18.17

Announcements

Dec.23rd @9am “12 Days of Christmas WOD” > @10:30am White Elephant/Promo Ceremony

Crossfit Chowchilla – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

12.16.17

Crossfit Chowchilla – CrossFit

Metcon (AMRAP – Reps)

In teams of 2: AMRAP in 20 min 12 Sit Ups (partner 1),

12 KB swing (Partner 2),

12 Jumping Squats (partner 1),

6 Burpees (parnter 2) ,

200m Run (partner 1), After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.

Dec.15.17 CF

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

TESTING

Wall BAlls

KB Swings

Pistols

+any missed

Metcon (Time)

Complete sets for time

2 Rounds:

40 Wallballs

30 Box Jumps (24/20)

20 ALT DB Snatch (70/45

10 ALT Weighted Pistols (35/26)

HIIT

Crossfit Chowchilla – HIIT

Metcon (No Measure)

Warm-Up:

25 banded good mornings

15 banded dislocators

10 banded oh squats

pigeon

Core:

30 sec ea. movement, 3 rounds, 30 sec. rest between rounds

Leg Raise to Hip Up

In-n-Outs

Scissors

Mountain Climbers

WOD:

Tabata 1 -DB Front Raise/High Pulls

Tabata 2 – Slamballs

Tabata 3 – Banded Hip Thrusts @ Rig

Tabata 4 – L Shape Banded Bridges (4 sets ea side)

Tabata 5 – Thrusters w/ Barbell

Dec.13.17 CF

Crossfit Chowchilla – CrossFit

TESTING

Row 500M (For Time)

Singles / Double Unders

Grace/Randy

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here