Rest Day/Make up Day/Skill Development
WOD Saturday 091909
Warmup
50 Burpees
WOD
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Finish
75 Double Unders or Attempts
Matt Chase and Paul Cyr on their 100mile hike.
WOD Friday 091809
Warmup
As needed for Contest
Contest WOD
“Randy”
For time:
75 Power Snatches, 75lb
***A Power Snatch is from the floor to overhead each rep.
WOD Thursday 091709
Warmup
CrossFit Warmup
WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run 1 mile
***Each run will involve an “Adam’s St.” loop. You will take a right out of the gym and your first right on Adam’s St. each run. The loops will go as follows:
1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.
3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.
1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.
Finish
Work on either kipping pull-ups or muscle-ups
WOD Wednesday 091609
Warmup
3 rounds of:
15 KB Swings
15 Box Jumps
15 Back Ext.
WOD
“Grace”
For time:
135 Power Clean and Jerk, 30 reps
Finish
20 Hang Snatches, 45lb/35lb
***A Hang Snatch involves a full overhead squat. The bar is “snatched” out of the hang postion, and is caught in the squat postion.
WOD Tuesday 091509
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 Rest
WOD Monday 091409
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 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat… In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
WOD Sunday 091309
Rest Day/Make-up Day/Skill Development
WOD Saturday 091209
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 /17-18
WOD Friday 091109
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 interval!
WOD Thursday 09109
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 DAY
WOD Wednesday 090909
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 treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
WOD Tuesday 090809
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 Day
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
WOD Monday 090709
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 intervals.
WOD Sunday 090609
Rest Day/Make up Day/Skill Development
CrossFit Endurance Rest Day
