Rest day/Make-up Day/Skill Develoment CrossFit Endurance(081209) 3+ Hours Before CrossFit Main Site WOD Choose One of the Following Sports: Swim: 3x(50m/y + 100m/y + 200m/y) Bike: 3x( 1/2mile + 1 mile+ 2 mile) Run: 3x( 200m + 400m+ 600m) C2: 3x( 250m +500m+...

Warmup 3rnds of: Row 500meters Samson Stretch WOD 3 Rounds for time of: 21 Knees to elbows 1.5 Pood KB Swing, 21reps 21 Push-ups 15 Foot Rope climb, 3 ascents 20″ Box Jump, 21reps 21 Back Extensions Walking Lunge, 150ft or 50 steps(25each foot) Finish 3 sets of 5 Squat Snatches with light weight CrossFit Endurance(081109) CrossFit Rest Day Choose one of the following sport: swim, bike, run, c2 9min all out...

Warmup 3rnds of: 10 Pull-ups 10 Back Ext 10 1pood KB swings 10 Double Unders Samson Stretch WOD “Mr. Joshua” Five rounds for time of: Run 400 Meters 30 GHD Sit-ups 250lb Deadlift, 15reps ***sub 3 ab mat for every GHD, so 90 abmat per round*** Finish Overhead Squat 3×5…Use light weight and perfect form CrossFit Endurance(081009) 3+Hours after CrossFit WOD Choose One of the following sports: Swim, Bike, Run, C2 All out efforts 1min...

Warmup Row 1K WOD Front Squat 5-5-5 Then… “Karen” For time: 150 Wall Ball Shots, 20lb Finish 50 GHD Sit-ups CrossFit Endurance Rest...

Warmup 100 Double Unders Samson Stretch WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Total Reps is Score Finish Work on Muscle-up CrossFit Endurance(080809) 3+Hours before CrossFit WOD Swim:10 x 50 m/y...

***Attention members*** Our class schedule for today will run as following: 615am, 715am, 1115am, 1215pm, 415pm, 515pm, and 615pm Instructional Class Snatch Power Snatch Hang Power Snatch WOD “Randy” For Time: 75 Power Snatches, 75lb CrossFit Endurance(080709) CrossFit Rest Day Choose ONE of the Following Sports Swim” 1000m/y total: at 85% for first 500m/y then pic it up to 9% on the last 500m/y Bike: 30miles total: at 85%for first...

Warmup CrossFit Warmup WOD 3 Rounds for time of: Row 500 Meters 21 Burpees Run 400 Meters Finish 50 Knees to Elbows CrossFit Endurance(080609) 3+Hours after CrossFit WOD Choose ONE of the following sports: Swim, Bike, Run, C2 6×3 min intervals Rest 1min on intervals #1, 3, and 5.  Rest 3 min on intervals #2 and . Hold maximal distance possible on each of the 3 min...

Rest day/Skill Day/Make-up Day CrossFit Endurance Rest...

Warmup Row 1k 25 Back Extensions Samson Stretch 25 Hip Extensions Samson Stretch WOD “J.T.” 21-15-9 Handstand Push-ups Ring Dips Push-ups Finish Power Cleans 5×3 ***Use a light weight and work on form CrossFit Endurance(080409) 3+Hours After CrossFit WOD Choose ONE of the Following Sports: Swim:3 x 350m/y with. 2min recoveries. Best Possible pace Bike: 3x5k with 2min recoveries.  Best possible pace. Run: 3x1000m/1k with 2min...

Warmup As needed for Contest WOD “Helen” 3 rounds for time of: 400 meter run 1.5 Pood KB Swing, 21 Reps Pull-ups, 12 Reps Finish 3rounds with 45lb bar of: 5 shoulder press 10 push press 15 push jerk Only put bar down between rounds CrossFit Endurance(080309) CrossFit Rest Day Choose ONE of the Following Sports: Swim, Bike, Run, C2 Maximal Effort Required. Swim:500m add a T-shirt, paracute or Boots and Utes for dag Bike: 2mile Hill Climb,...

Warmup 3rounds of: Row 500meters Samson Stretch WOD Deadift 5-5-5 Then… “Lizzie” 12, 9, 6, 3 185lb Power Clean Ring Dips (CrossFit Football 080409) ***Don’t kill yourself.  Scale Power Clean as needed. Finish 15 Handstand Pushups or 3x 30sec handstand holds CrossFit Endurance(080209) 3+Hours after CrossFit WOD Choose ONE of the Following Sports: 30:20 x 8rounds, 30sec on 20sec off, all out effort! Swim: Use pool or open...

Warmup 3rounds of: 15 Burpees Samson Stretch WOD AMRAP in 20 minutes of: 10 Pull-ups 65lb Thrusters, 10reps Finish 50 Hang Power Snatches, 45lb CrossFit Endurance Do CrossFit WOD or...

Warmup Run 1 mile WOD “Fight Gone Bad” Three rounds for time of: Wall Ball, 20lb ball, 20reps Sumo Deadlift High-pull, 75lbs, 20reps Box Jump 20″, 20reps Push Press, 75lbs, 20reps Calorie Row, 20calories 1 Minute Rest The above is a variation of the “Fight Gone Bad” WOD.  In each round you complete 20reps of each exercise before you move on to the next.  At the end of each round you rest exactly 1min(no more no less). ...

Warmup CrossFit Warmup WOD “Lynne” 5 rounds of: Body Weight Bench Press Max Rep Pullups Rest 3 min between each round. Finish Overhead Squats 3X10 (45lbs) CrossFit Endurance(073009) CrossFit Rest Day Choose ONE of the following...

Rest Day/Make-up Day/Skill Development CrossFit Endurance(072909) 3+Hours after CrossFit WOD Swim:10X100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries Bike:4X2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat.  Recoveries are, how long it takes you to come down the hill.  If you do not have a hill then use tension on a trainer or ergometer with steady/heavy...