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 Following Sports:
90% of best time or 90% of the time from the WOD on 8-19-09
Swim:  600m Tempo 90%
Bike:  12 mile Tempo 90%
Run: 5k  Tempo 90%
C2: 4k Tempo 90%

Open Gym/Make-up Day/Skill Development

CrossFit Endurance
Do CrossFit WOD or Rest

***GYM GLOSED***

Please come support us a CrossFit New England’s Summer Throwndown.

***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, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

                                         ***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 Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All lifts are to be done with PVC pipe.

Finish
50 Box Jumps 24″
Complete as fast as possible.  Be sure to open your hips at the top of each rep.

CrossFit Endurance
Crossfit Main Site Rest Day
Choose ONE of The Following Sports:
90% of best time or 90% of the time from the WOD on 8-19-09
Swim:  600m Tempo 90%
Bike:  12 mile Tempo 90%
Run: 5k  Tempo 90%
C2: 4k Tempo 90%

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 distance as possible in each of the 2 intervals.

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 Rest

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 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

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 TT

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 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.