07/31/2015


CrossFit Chanute – CrossFit

Bench Press (5-5-3-3-1-1)

Metcon (Time)

5 Rounds For Time of:

5 Turkish Get Ups-Right (55/35)

10 Up and Overs

5 Turkish Get Ups-Left (55/35)

10 Up and Overs

07/30/15


CrossFit Chanute – CrossFit

Shoulder Press (5-5-3-3-1-1)

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 15 Minutes of:

50 Double Unders

35 Knees to Elbows

Run 200m

07/29/2015


CrossFit Chanute – CrossFit

This is our last Fittest Box in Kansas workout! Compare reps to February 10, 2015

(No Measure)

Pull Up Progressions

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

07/28/2015


CrossFit Chanute – CrossFit

Back Squat (5-5-3-3-1-1)

Metcon (Time)

3 Rounds For Time of:

21 Push Press (95/65)

15 Overhead Squats (95/65)

9 Sumo Deadlift High Pulls (95/65)

07/27/2015


CrossFit Chanute – CrossFit

Metcon (Time)

For time:

50 Kettlebell Swings (55/35)

50 Jumping Lunges

50 Box Jumps

Rest 2 Minutes

35 Kettlebell Swings

35 Jumping Lunges

35 Box Jumps

Rest 1 Minute

20 Kettlebell Swings

20 Jumping Lunges

20 Box Jumps

Compare times to February 4, 2015

07/26/2015


CrossFit Chanute – CrossFit

REST DAY

07/24/2015


CrossFit Chanute – CrossFit

Deadlift (5-5-5)

Metcon (Time)

Partner Workout!

“Pet Rock”

For time:

Run 400m

200 Double Unders

100 V-Ups

50 Tire Flips

25 Pistols

Run 400m

*Rules: each team carries a 45lb/25lb plate (pet rock) for 400m. Your pet rock cannot touch the ground the entire workout, or it is a 10 burpee penalty for both team members. One person works while the other person holds your pet rock. No sitting with your rock or propping it up on anything. Time stops when both team members and your pet rock come through the door.

7/22/2015

CrossFit Chanute – CrossFit

Strength portion will be completed after the Fittest Box WOD!

Shoulder Press (5-5)

Push Press (3-3)

Push Jerk (1-1)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135/95

7/21/2015


CrossFit Chanute – CrossFit

Bench Press (2-2-2-2-2)

Metcon (Time)

3 Rounds For Time of:

Run 800m

25 Overhead Walking Lunges (45/25)

07-20-2015


CrossFit Chanute – CrossFit

Metcon (Time)

4 Rounds

10 Power Clean 135/95

10 Hand Stand Push Up

3 Rounds

20 Wall Balls

15 Kettle Bell Swings 55/35

2 Rounds

7 Snatch 135/95

10 Box Jump