Monthly Archives: June 2012

Mobility
Dynamic

WOD
5 Rounds
12 Thrusters 65/45
Run 200m
Rest 1 Min

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
10 min AMRAP
10 Jerks 135/95
20 Pull ups
30 Double Unders

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
10 Burpee DB Thrusters
50 Sit Ups
10 Burpee DB Thrusters
40 Sit Ups
10 Burpee DB Thrusters
30 Sit Ups
10 Burpee DB Thrusters
20 Sit Ups
10 Burpee DB Thrusters
10 Sit Ups

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
3 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (70, 53)
30 Push Ups
30 Pull Ups

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
5 Rounds of 3:00 min AMRAP
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
Rest 1 min between rounds

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
Run 400
30-20-10
Toes to Bar
Wall Ball 20/14
KB Swings 53/35
Run 400m

Cash Out
Tabata Plank

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
Snatch Mash Up
20 min Amrap
Odd Minutes
1 Power Snatch – 1 Snatch Balance – 3 OH Squats
Even Minutes
Double Unders

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is to the right of this post.

Today we will be doing the workout HOPE as part of Crossfit for Hope, in aid of St Judes Hospital for Children. Bring your donation, bring your friends, wear yellow. We will help you with scaling. The workout will run at the 8:00 and 9:00 classes. Coffee to follow.

Mobility
Dynamic

WOD
HOPE
3 Rounds in the style of Fight Gone Bad
1 minute of each of the following, with no rest between and 1 min rest between rounds.
Burpees
Power Snatch #75/50(ground to overhead)
Box Jump 24/20
Thrusters #75/50
Chest to Bar Pull Ups

Cash Out
Coaches Choice

Crossfit Endurance – TimeTrial/Tempo Training

Choose ONE of the following sports.

Mobility
Dynamic

WOD
LOCO
5 Rounds
10 Deadlifts 245/165
40 Double Unders

Cash Out
Coaches Choice

Crossfit Endurance – Short Intervals

Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim: 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible.
Bike: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row: 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice.
At Speed: For bike, run, and row come into each sprint “at speed” to maximize 30 seconds.