• Chaka CrossFit

Chaka Weekly Programming 4/20-4/25



We’re closing out April with some solid workouts as we keep up with our Chaka Home WOD programming, with hopes that we’ll be back at Chaka in the near future! Thank you, from the Chaka Team, for continuing to work hard, showing support and being optimistic as we continue to roll through this quarantine. Hard work pays off, and we’re going to keep working hard for each other!


Monday: Barbell cycling and core work is the name of the game to start off the week. We start with an EMOM and go right into 3 rounds for time. Pick a good pace early! 


Tuesday: It’s time to accessorize on Tuesday with our strength, followed by some interval work with some short AMRAPs. 


Wednesday: No equipment necessary for Wednesday’s WOD.. Start off by taking some time to work on your gymnastics, and then take on a descending reps workout. 


Thursday: Endurance Thursday will test your ability to move weight and move a barbell under fatigue. Move through it one rep at a time!


Friday: Our second of 2 no equipment workouts. This one is all about pacing. You’ll have 3 time windows to complete 40 total reps of 3 movements. The faster you go, the more rest you have! Can you make all 3 windows?


Saturday: we’re utilizing odd objects on Saturday. Some of us may be doing a literal suitcase deadlift for strength. We then cap the week off a 16 minute AMRAP. Double unders, overhead squats and running. Everyone’s favorites!



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32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

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