Warmup 3 rounds of: 10 Pul-ups 10 Push-ups 10 Squats 10 Box Jumps Samson Stretch WOD At the start of each minute complete: 3 Burpees 3 Knees to Elbows For the remainder of each minute complete: As many 95lb(65lb) Thrusters as possible. Repeat until you reach 100 Thrusters. Finish 3 rounds of: 15 GHD Sit-ups CrossFit Endurance (072709) 3+ Hours after CrossFit WOD Complete ONE of the Following Sports: Swim, Bike, Run, C2: 3 rounds of: 5sec on, 10sec off,...

Warmup 3 rounds of: 15 Kettlebell Swings, 1 Poo 15 Box Jumps, 20″ 15 Back Extensions WOD Squat 5-5-5 Then… “Death by Tabata” Complete 20seconds on 10seconds off of: Deadift, 185lbs(155lbs) Burpees Continue for a total of 8 sets.  (1set=20sec Deadlift, 10sec rest, 20sec Burpee, 10sec rest).  Workout should take 8mins. Finish Wide leg Squat 3X10 ***Assume a stance with a width similar to sumo.  All elements of a proper squat are...

Warmup Row 1K WOD Run 5K Finish 50 Double Unders CrossFit Endurance(072509) 3+ Hours after CrossFit WOD Choose ONE of the following Sports: Swim, Bike, Run, C2 4X5 min intervals with 3min recoveries between rounds. Hold maximal distance possible on each of the 5min rounds. Foul if you lose distance on each round. Foul-2min max rep...

Warmup CrossFit Warmup WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Finish 50 Med Ball Squat Cleans, 20lb CrossFit Endurance(072409) REST DAY ***Anyone interested in competing in CrossFit, CrossFit New England is hosting an event called “Summer Throwdown”.  The Event is on August 29th at 10am.  There are two WODS and each is scalable.  We would like to get together a group and head out there.  Anyone interested,...

Warmup 3 rounds of: 400meter run 1min rest WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Finish Plank Walks 3X10 ***Plank Walk is done by starting in a “Push-up position”.  With your back and legs straight, walk out using your hands until your lower back begins to drop down.  Then walk your legs forward, back into a “push-up position”. CrossFit Endurance(072309) 3+ Hours after CrossFit WOD Choose ONE of...

Rest Day/Make up Day/Skill Development CrossFit Endurance(072209) CrossFit Rest Day Choose ONE sport and do the following for your distance: 90% of Best Time for your set distance. Swim: SC:600m, LC:800m, U:1000m Bike: SC:12miles, LC:20miles, U:30miles Run: SC:2mile, LC:10K, U:13.1m C2: SC:2k, LC:3k,...

Warmup 3rounds of: 15 Burpees Samson Stretch WOD For time: 21-18-15-12-9-6-3 Bwt Bench Press 1.5 Pood Kettlebell Swings Ring Dips Finish As many rounds as needed of: Overhead Squat 45lbs, 15reps (ex. 3X5, 5X3, 1X15, etc.) CrossFit Endurance(072109) 3+ Hours after CrossFit WOD Choose ONE of the following Sports: Swim, Bike, Run, C2 4min on, 3min off 2min on, 30sec off 1min on, 3min off 2min on, 30sec off 4min on, Done! Cover as much distance as possible...

Warmup 3rounds of: 10 Ring dips 10 Back Ext 10 Squats 1o Box Jumps Samson Stretch WOD Contest Day “Jackie” For Time: Row 1000meters 45lb Thrusters, 50reps 30 Pull-ups Finish 3 max hold L-Sits Try to PR last time CrossFit Endurance072009 Do CrossFit WOD or...

Warmup 3rounds of: 25 Double Unders Samson Stretch (If you can not do DU, do 1 min of practice each round or 1min of singles) WOD For time: Row 2K Then 6 rounds of: 20 Box Jumps, 20″ 10 Wall Ball Shots, 20lb (The above WOD is all for time.  It is not to be broken up.) Finish Hang Power Cleans 3X3 (use light weight of choice) ***Use a light weight and work on form. CrossFit Endurance(071909) 3 + hours after CrossFit WOD Choose ONE of the following...

Warmup Row 1K Samson Stretch WOD Deadlift 5-5-5 Then… With a continuous running clock do one pull-up the first mintue, two pull-ups the second, three the third minute…etc.  Continue until you fail to get the required number of pull-ups within the minute.  Finish 3rounds: 10 knees to elbows 30sec rest CrossFit Endurance (071809) CrossFit WOD rest day. Choose ONE of the following Sports: Swim: 12min Bike: 24min Run: 20min c2: 14min Cover as...

***Attention CFCM members the WOD for today, Tuesday 7/21/09, will consist of a Fundamental Class on the Overhead Squat.  For the day we will be running a class schedule, and the classes will run at the following times;  6:15 a.m, 7:15 a.m., 11:15 a.m., 12:15 p.m., 4:15 p.m., 5:15 p.m. and 6:15 p.m.  The class will review proper technique, points of performance, faults and setup.  And dont worry the class will finish with a WOD.  Please make sure you...

Warmup CrossFit Warmup WOD Ten rounds for time of: 10 Burpees 10 Pull-ups Finish 15 Handstand Push-ups or 3 30 Handstand Holds CrossFit Endurance Rest Day ***Tuesday we will be having a Skill Development Day.  We will be working on the Overhead Squat.  Our class schedule will be different.  Details will be posted...

Rest Day/Make-up Day/Skill Development CrossFit Endurance 3+ Hours after CrossFit WOD Choose ONE of the following sports: Swim: 4X100m/y at best possible pace.  Never slowing more than 3 seconds per 100m/y+3X200m/y at best possible pace.  Never slowing more than 3 seconds per 200m.  Recover 30 seconds for 100m/y.  Recover 1min for 200m/y. Bike: 4X2miles holding best possible pace.  Never slowing more than 5seconds in even/odd directions (if done...

Warmup 3 rounds of: 10 Pull-ups 10 Back Extensions 10 1Pood KB Swings 10 Double Unders(50single) Samson Stretch WOD For Time: 135lb Squat Clean, 10reps 50 GHD Sit-ups 135lb Squat Clean, 8reps 40 GHD Sit-ups 135lb Squat Clean, 6reps 30 GHD Sit-ups 135lb Squat Clean, 4reps 20 GHD Sit-ups 135lb Squat Clean, 2reps 10 GHD Sit-ups ***If you are not comfortable with the GHD Sit-ups, sub AB-Mat X2. Finish 3 rounds with 45lb bar of: 5 Shoulder Press 10 Push...

Warmup Run 1 mile WOD “Filthy Fifty” For time: 50 Box Jumps, 24 inch box 50 Jumping Pullups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees to Elbows 50 Push Press, 45lbs 50 Back Extensions 50 Wall Ball Shots, 20lbs 50 Burpees 50 Double Unders ***If you are going to attempt to place on the Score Board you must have a counter during the WOD.  A counter is responsible for rep count and range of motion.  A counter can either...