Monthly Archives: June 2012

Mobility
Dynamic

WOD
Alernate with your partner-one partner runs while the other works the AMRAP
200m-400m-600m-400m-200m
Amrap
2 Pull ups
4 Push ups
6 Squats
If you usually scale pull ups and push ups this is a good time to try to try Rx, even if you just jump up and hang on the bar for the pull ups.

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.

Mobility
Dynamic

WOD
Blake
4 Rounds
30 Box Jumps
20 Wallballs 20/14
10 HSPush Ups

Cash Out
Coaches Choice

Crossfit Endurance – Long Intervals – if not done this week.

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
Hansen
5 Rounds
30 KB Swings
30 Burpees
30 Sit Ups

Cash Out
Tabata Skipping

Crossfit Endurance – Long Intervals

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
Mr. Joshua
5 Rounds
Run 400M
30 Sit-ups
15 Deadlifts 250/175

Cash Out
Coaches Choice

Crossfit Endurance – Long Intervals

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
This is a partner workout. One person works at a time.
4 Rounds
In 1 minute run 100m and complete amrap Kettlebell Swings
In 1 minute run 100m and complete amrap Burpees
In 1 minute run 100m and complete amrap Sumo Dead Lift High Pull
In 1 minute run 100m and complete amrap Squats
Go hard every time you are the partner who is working.
Score is total # of reps.

Cash Out

Crossfit Endurance – Time Trial or Tempo Traiing

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Mobility
Dynamic

WOD
DT
5 Rounds
12 Dead Lifts 155/110
9 Hang Power Clean 155/110
6 Push Jerks 155/110

Cash Out

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds