Warmup Row 1K WOD “CrossFit Total” Back Squat, 1 Shoulder Press, 1 Deadlift, 1 Finish For Time: 100 Wall Balls, 20lb Ball CrossFit Endurance Do CrossFit WOD or...

Warmup 3 rounds of: 15 Burpees Samson Stretch WOD “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats Finish 50 Push Jerks 45lb/35lb CrossFit Endurance 3+ Hours Before 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 for 100m/y. Recover 1 min for...

Rest Day/Make-up Day/Skill...

Warmup CrossFit Warmup WOD AMRAP in 20 minutes of: 95lb Thruster, 5reps 95lb Hang Power Clean, 7reps 95lb Sumo Deadlift High-pull, 10reps Finish Squat Snatch 45lb bar, 20reps CrossFit Endurance CrossFit Main Site Rest Day Choose ONE of The Following Sports: Swim, Bike, Run , C2 Swim: 12 min @ 95%/ RPE 17-18 Bike: SC-30min, LC- 40min, U- 50min @ 95% /RPE 17-18 Run: SC- 15min, LC-25min, U- 35min @ 95%/ RPE 17-18 C2: 12min @ 95% RPE...

Warmup As Needed WOD In Honor of our Fallen Heroes on September 11, 2001 Complete Hero WOD of your choice CrossFit Endurance 3 + Hours After CrossFit Main Site 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, 30 sec off 4min on. Done! Cover as much distance as possible on each...

Warmup 3 Rounds of: 15 1Pood KB Swings 15 Box Jumps 15 Back Ext. WOD Squat 5-5-5 Then… AMRAP in 15 minutes of: Row 500meters 15 Knees to Elbows 15 Hip Ext Finish 30 GHD Sit-ups CrossFit Endurance REST...

Warmup Row 1K WOD 6 rounds each for a time of: Run 800meters ***Rest as needed inbetween rounds. Finish Run 400 meters backwards CrossFit Endurance 3+Hours After 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...

Warmup CrossFit Warmup 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 Finish 3 Rounds of: Shoulder Press 5reps Push Press 10reps Push Jerk 15reps ***Use 45lb/35lb bar.  Try to only set bar down between rounds. CrossFit Endurance CrossFit Main Site Rest...

Warmup Run 1mile WOD “Nasty Girls” 3 Rounds for time of; 50 Squats 7 Muscle-ups 135lb Hang Power Cleans, 10reps ***Sub for 1 muscle-up=3 Pull-ups and 3 Ring Dips Finish 3x max hold L-Sits CrossFit Endurance 3+ Hours After CrossFit Main Site WOD Choose ONE of The Following Sports: Swim, Bike, Run, C2 6×3 min intervals Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4. Hold maximal distance possible on each of the 3 min...

Rest Day/Make up Day/Skill Development CrossFit Endurance Rest...

Warmup 4rounds of: 25 Double Unders Samson Stretch WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Finish Overhead Squat 3×10 CrossFit Endurance 3 + Hours After CrossFit Main Site WOD Choose ONE of The Following Sports: Swim, Bike, Run, C2 Swim: 20 x...

Warmup As needed for contest Contest WOD “Fight Gone Bad” 3 Rounds of: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) In each station you compete as many reps or calories as possible in one minute. At the end of each minute you move on to the next station. Rest exactly 1min in between each round.  Total reps and...

Warmup Row 1K WOD For Time: Run 1 mile 95lb Thrusters, 21reps Pull-ups, 21reps Run 800 meters 95lb Thrusters, 15reps Pull-ups, 15reps Run 400 meters 95lb Thrusters, 9reps Pull-ups, 9reps Finish 21 Handstand Pushups CrossFit Endurance 3 + Hours After CrossFit Main Site WOD Choose ONE of the following sports Swim, Bike, Run C2 Goal is to use maximum effort for 2 min interval. 120:60 x 6 or 2 min on 1 minute off x...

Warmup CrossFit Warmup WOD 5 rounds for time of: 275lb Deadlift, 5reps 10 Burpees Finish 50 Barbell Hang Power Snatches CrossFit Endurance Do CrossFit WOD or...

Warmup 3rds of: 10 Burpee Box Jumps 20″ Samson Stretch WOD Power Clean and Jerk 3-3-3-2-1 Then… 5 rounds for time of; 1.5 Pood Kettlebell Walking Lunge, 10 Alternating Steps 1.5 Pood Kettlebell Swing, 15 Reps ***Try holding KB overhead with two hands while completing the lunges.  Try not to drop it on your head. Finish 50 Knees to Elbows CrossFit Endurance 3+ Hours After CrossFit Main Site WOD Choose ONE Of The Following Sports: Swim, Bike,...