08/30/2015


CrossFit Chanute – CrossFit

REST DAY

08/29/2015


CrossFit Chanute – CrossFit

REST DAY

08/28/2015

CrossFit Chanute – CrossFit

Sumo Deadlift (3 sets of 5 reps)

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 15 Minutes of:

Run 400m

21 Lunges

15 Frog Crunches

9 Burpees

08/27/2015

CrossFit Chanute – CrossFit

Yoga tonight 6:30pm

Bench Press (5×65% 5×70% 5×75%)

Metcon (Time)

5 Rounds For Time of:

7 Squat Cleans (155/115)

14 Kettlebell Swings (55/35)

08/26/2015


CrossFit Chanute – CrossFit

We will be completing our 2015 benchark workout today. You will need to look back to May 13, 2015 and December 31, 2014. If you have not chosen a benchmark please look over the list of heroes and “girls” and decide which workout you would like to be your personal benchmark! I can help you with this if you cannot choose! You will then put your results in on wodify by clicking next to your name after checkin on “add results” and entering what workout you completed today!

08/25/2015


CrossFit Chanute – CrossFit

Push Jerk (3 sets of 5 reps off the rack)

Metcon (AMRAP – Reps)

Every 2 Minutes for as long as possible:

0-2:00

2 Double Unders (sc tuck jumps)

2 Front Squats (185/135)

2:00-4:00

4 Double Unders

4 Front Squats (185/135)

4:00-6:00

6 Double Unders

6 Front Squats (185/135)

6:00-8:00

8 Double Unders

8 Front Squats (185/135)

and so forth until you cannot make it through number of reps in the 2 minutes

08/24/2015


CrossFit Chanute – CrossFit

Overhead Squat (3 sets of 5 reps taken from rack back to press)

Metcon (Time)

5 Rounds For Time of:

Run 200m

30 Push Ups

08/23/2015


CrossFit Chanute – CrossFit

REST DAY

08/22/2015


CrossFit Chanute – CrossFit

REST DAY

08/21/2015


CrossFit Chanute – CrossFit

Open Gym Saturday 9am-10am
Next RAMP Monday 8/31, Tuesday 9/1, Wednesday 9/2 6:30pm

Back Squat (EMOM for 5 Min 3 reps 75% no rack )

Metcon (AMRAP – Rounds and Reps)

Partner Workout!

As Many Rounds As Possible in 30 Minutes of:

Run 800m

80 Air Squats

8 Muscle Ups (sc MU progressions)

*Partners will run full distance together and then split up reps trading off and on as necessary