Warmup
As Needed For Contest

WOD
“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3min in between each round.  Record total time including rest periods.

Finish
50 1.5 Pood KB Swings

CrossFit Endurance (081709)
Do CrossFit WOD or Rest

Warmup
Row 1K

WOD
Run 5k

Finish
50 Knees to Elbows

CrossFit Endurance(081609)
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Follwing Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Strength and Conditioning Recovery…
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Warmup
3rnds of:
10 Pull-ups
10 Push-ups
10 Squats
10 Box Jumps
Samson Stretch

WOD
Press 5-5-5
Then…
At the top of each minute for 12 minutes, complete 3 135lb Power Cleans.  For the remainder of each minute complete as many pull-ups as possible.  Your score will be the total number of Pull-ups.

Finish
15 Handstand Push-ups

CrossFit Endurance(081509)
CrossFit Main Site 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: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k

Warmup
Row 1k

WOD
5 Rounds for time of:
45lb Barbell Overhead Lunges, 20reps(10each leg)
21 Burpees

Finish
3rnds of:
Max hold L-sits

CrossFit Endurance(081409)
3 + Hours After CrossFit Main Site WOD
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
10:5×20
10 seconds on, 5 seconds off  for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Warmup
CrossFit Warmup

WOD
5 Rounds for time of:
95lb Hang Power Snatch, 15reps
Run 400 meters

Finish
For time:
50 Med Ball Cleans, 20lb

CrossFit Endurance
Do CrossFit WOD or Rest

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+ 700m)

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 effort

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 on, 1min off, 1min on, 50sec off, 1min on, 40 sec off, 1min on, 30sec off, 1min on 20se off, 1min on, 10 sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.

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 Day

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 with 5 times the recovery (if i takes you 30sec to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4mile with 5 times recovery.
Run: 10 x 200m with 5 times the recovery.
C2: 10 x 250m with 5 times the recovery.

***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 15miles then pick t u t 95%on the last 15 miles
Run: 15K total: at 85% for the first 7.5k then pick it up to 95% on the last 7.5k
C2:5000m total: at 85% first 2500m recover 1min, then 95% for second 2500m

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 intervals.

Rest day/Skill Day/Make-up Day

CrossFit Endurance Rest Day

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 recoveries.  Best possible pace
C2: 2x1200m with 2min recoveries.  Best possible pace.

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, remain in the saddle, push as big of a gear as possible, cadence to not drop below60 RPM incline between 6-12%
Run: 1mile Hill Climb, incline between 6-12%, add10-20lb weighted vest.
C2: 1500, Damper setting between 8-10