Warmup Row 1K WOD For time: 100 squats 2 muscle-ups 80 squats 4 muscle-ups 60 squats 6 muscle-ups 40 squats 8 muscle-ups 20 squats 10 muscle-ups ***If you can not do muslce-ups, then sub each muscle up with 3 Pull-ups and 3 Ring Dips.  So the first rotation will go as follows: 100 Squats, 6 Pull-ups, and 6 Ring Dips. Finish Overhead Squat 3×5 of light weight with proper depth and form CrossFit Endurance Crossfit Main Site Rest Day Choose ONE of The...

Open Gym/Make-up Day/Skill Development CrossFit Endurance Do CrossFit WOD or...

***GYM GLOSED*** Please come support us a CrossFit New England’s Summer...

***Attention Members*** The gym will be closed on Saturday 082909. Warmup CrossFit Warmup WOD Three rounds for time of: 24″ Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups Finish Work on Muscle-ups CrossFit Endurance 3+ Hours After CrossFit Main Site WOD Choose ONE Of The Following Sports: Swim, Bike, Run, C2 10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin,...

                                         ***Attention Members*** The Gym will be closed Saturday 8/29/09 for our field to the CrossFit New England’s Summer Throwdown.           Warmup 3 rounds of: 20 Double Unders 20 Hip Ext 20 Sit-ups Samson Stretch WOD “Broomstick Mile” For time: 25 Back Squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push...

Warmup Row 1K WOD Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups Finish 50 KB Swings, 1.5 Pood CrossFit Endurance 3+ Hours After CrossFit Main Site WOD Choose ONE of the Following sports: Swim: 2×8 min, Rest 2 min Between intervals Bike: 2×15 min, Rest 2 min Between intervals Run: 2x12min, Rest 2 min Between intervals C2: 2x8min, Rest 2 min Between intervals Cover as much...

Warmup CrossFit Warmup WOD Back Squat 5-5-5 Then… “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit-ups Finish Power Clean 3×10 of light weight Work on form CrossFit Endurance Do CrossFit WOD or...

Warmup Run 1 mile WOD “Fran” For time: 21-15-9 95lb Thrusters Pull-ups Finish 50 Knees to Elbows CrossFit Endurance (082009) 3+ Hours Before CrossFit Main Site WOD Chose ONE of The Following Sports: All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts! Swim: Use pool or open water Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts Run: Use a...

Rest Day/Make-up Day/Skill Development CrossFit Endurance (081909) CrossFIt Main Site Rest Day Choose ONE of The Following Sports: Swim:  600m TT Bike:  12 mile TT Run: 5k  TT C2: 4k...

Warmup 3 rounds of: 15 Wall Balls 15 Box Jumps Samson Stretch WOD 7 rounds for time of: 3 Push Jerks, 155lb 6 Ring Dips 10 Burpee Box Jumps, 20″ Finish Overhead Squat 3×10 CrossFit Endurance (081809) 3+ Hours After CrossFit Main Site WOD Choose ONE of The Following Sports: Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec...

Warmup As Needed For Contest WOD “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3min in between each round.  Record total time including rest periods. Finish 50 1.5 Pood KB Swings CrossFit Endurance (081709) Do CrossFit WOD or...

Warmup Row 1K WOD Run 5k Finish 50 Knees to Elbows CrossFit Endurance(081609) 3+ Hours After CrossFit Main Site WOD Choose ONE of The Follwing Sports: Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals Strength and Conditioning...

Warmup 3rnds of: 10 Pull-ups 10 Push-ups 10 Squats 10 Box Jumps Samson Stretch WOD Press 5-5-5 Then… At the top of each minute for 12 minutes, complete 3 135lb Power Cleans.  For the remainder of each minute complete as many pull-ups as possible.  Your score will be the total number of Pull-ups. Finish 15 Handstand Push-ups CrossFit Endurance(081509) CrossFit Main Site Rest Day Choose ONE sport and do the following for your distance: 90% Of Best...

Warmup Row 1k WOD 5 Rounds for time of: 45lb Barbell Overhead Lunges, 20reps(10each leg) 21 Burpees Finish 3rnds of: Max hold L-sits CrossFit Endurance(081409) 3 + Hours After CrossFit Main Site WOD Choose ONE Of The Following Sports: Swim, Bike, Run, C2 10:5×20 10 seconds on, 5 seconds off  for 20 rounds. These are all out efforts! Incline and terrain are your...

Warmup CrossFit Warmup WOD 5 Rounds for time of: 95lb Hang Power Snatch, 15reps Run 400 meters Finish For time: 50 Med Ball Cleans, 20lb CrossFit Endurance Do CrossFit WOD or...