November 26, 2014

For time:

Run 400m

50 Pull Ups

Run 400m

50 Push Ups

Run 400m

50 Sit Ups

Run 400m

50 Squats

November 25, 2014

Strength: Strict Press 40%x5 50%x5 60%x5

Every Minute on the Minute for 10 Minutes for max load of:

Power Clean+Push Jerk+Front Squat

November 24, 2014

Regular hours Monday, Tuesday, and Wednesday this week. For those off work, a reminder we have a noon workout time on Mondays and Wednesdays. We will be closed all day Thursday and Friday for Thanksgiving.  I will post workouts both days to be completed on your own!

Challenge is over! Please turn in your number of cheats! Winner gets to choose the workout we do on Monday after this long food filled weekend!

Strength: Back Squat 40%x5 50%x5 60%x5

For Time:

20 Box Jumps

5 Muscle Ups (15 Pull Ups and 15 Dips)

30 Box Jumps

5 Muscle Ups (15 Pull Ups and 15 Dips)

40 Box Jumps

5 Muscle Ups (15 Pull Ups and 15 Dips)


November 23, 2014

Rest Day

November 22, 2014

Rest Day

November 21, 2014

Strength: Bench Press 65%x5 75%x5 85%x5

As Many Rounds As Possible in 15 minutes of:

15 Burpee Box Jumps

25 Push ups

10 Superman

November 20, 2014

Mark your calendars! CrossFit Chanute Christmas party Sunday December 14th 3pm-5pm at the home of Nancy Isaac. Wear your best ugly sweater, bring a gift for the Chinese exchange, bring your favorite appetizer and BYOB! Spouses welcome! Look forward to celebrating with all of you!

Strength: Deadlift 65%x5 75%x5 85%x5

3 Rounds For Time of:

30 Wall Balls (20/15)

30 Sit Ups

November 19, 2014

For time:

Run 1 mile

21 Clean and Jerks (A 155/115, B 135/95, C 95/65)

Run 800m

21 Clean and Jerks

Run 1 mile

November 18, 2014

BY POPULAR DEMAND WE WILL BE ADDING A 6AM CLASS STARING TODAY! THIS IS IN ADDITION TO OUR REGULAR SCHEDULE!

Strength: Strict Press 65%x5 75%x5 85%x5

As Many Rounds As Possible in 10 Minutes of:

10 Triple Unders (scaled 20 double unders or 20 tuck jumps)

15 Kettlebell Swings (A 75/55, B 55/35, C 45/25)

20 Lunges

November 17, 2014

Strength: Back Squat 65%x5 75%x5 85%x5

For time:

21-15-9

Toes To Bar

Snatch (A 115/75, B 95/65, C 75/45)