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Monday

Chalk Bucket CrossFit - CrossFit


Warm-up

Kallie 5 (No Measure)


High Knees
Butt Kicks
100m Run Backwards
10 sit-ups
10 Squats
Roll out

Bulgarian Squat (2x2x2x2x2)


Bulgarian Squat 1 leg squat

12 Min Amrap (AMRAP - Rounds and Reps)


12 Min Amrap
5 GHD Sit-ups
8 Dumbell Ground Bench 60/30
Run 100 m
CONTINUE READING
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Back in the saddle

Chalk Bucket CrossFit - CrossFit


Jump Rope for 5 minutes (No Measure)

Back in the saddle (Time)


5 rounds
-12 calorie row
-10 strict burpees
-8 tire flips
-50-yard farmer's carry
CONTINUE READING
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Happy Friday “No 5:30 Pm class Today ” Joe is Back Saturday 9:00 am”

Chalk Bucket CrossFit - CrossFit


Warm-up

Around the world (No Measure)


Run 400
2 Rounds
10 Shoulder stretches
10 Over Head Back Ward Lunge
10 Kips
10 Russian Kettle Bells
10 Good Mornings w PVC

Back Squat (3x3x3x3)

10 Min AMRAP (AMRAP - Rounds and Reps)


15 Handstand Push-ups
30 Weighted Split Jacks 30 / 25
CONTINUE READING
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Yea!! Its Finally Cold outside

Chalk Bucket CrossFit - CrossFit


Warm-up

Jumping & Old School (No Measure)


Jump rope 300
25 Shoulder Stretches
25 Squats
25 Pull ups
25 Sit-ups
25 Dips
25 Back Extensions
25 Push-ups
Samson Stretch, Squat Stretch
Wall Stretch ,

Fight Gone Legs (3 Rounds for reps)


3 Rounds
1 minute @each station
wall Balls 20/14
Hollow Rocks
Backward Lunges Holding Bar on Back 45/35
Sit-ups
Box Jumps 24/20
Rest 1 minute
CONTINUE READING
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Happy Wednesday

Chalk Bucket CrossFit - CrossFit


Saturday Joe is Back 9:00 am class

Warm-up

3rds: 30 seconds (No Measure)


Jumping jacks
Split jacks
Pvc Holds
Plank
Hollow rock
Superman
Hand Stand Holds

Deadlift (5x5x3x3x1x1x1)

10 min Amrap (AMRAP - Rounds and Reps)


4 Over Head Squats 95/65
8 Bar Hop Burpees
12 Russian KettleBell Swings 53/35
CONTINUE READING
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Tuesday

Chalk Bucket CrossFit - CrossFit


Warm-up

Active Warm-up (No Measure)


50 jumping jacks
50 Seal Jacks
50 yards high knees
50 yards butt kicks
50 yards skipping high knees
50 yards side shuttle

Hateful 8 (Time)


8 rounds
8 Push-ups
8 GHD-Sit-ups
8 Air Squats
8 Pull-ups
8 Deadlifts 95/65
8 Hang Power Cleans 95/65
8 Shoulder - to - Overhead 96/65
8 Calorie Row
45 min Time Cap
CONTINUE READING