Monthly Archives: July 2012

Mobility
Dynamic

WOD
Diane
21-15-9
Dead Lifts
Hand Stand Push 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
Depending on your level of friskyness today, chose 1 of the following.

I. For Time:
30 x Overhead Squats (95/65lbs)
30 x Pull-ups (C2B)
30 x Power Snatch/G2OH (95/65lbs)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB Swings(45/30)

II. 2 Rounds for time of:
15 x Overhead Squats (95/65lbs)
15 x Pull-ups (C2B)
15 x Power Snatch/G2OH (95/65lbs)
15 x Toes-2-Bar/Knees-2-Elbows
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Air Squats
15 x KB Swings (45/30)

III. 3 Rounds for time of:
10 x Overhead Squats (95/65lbs)
10 x Pull-ups (C2B)
10 x Power Snatch/G2OH (95/65lbs)
10 x Toes-2-Bar/Knees-2-Elbows
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Air Squats
10 x KB Swings (45/35)

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
150 Wall Balls for time.
3 Burpees everytime you stop for any reason.
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
200m Run
20 Sit Ups
10 Front Squat
5 BurpeesCash 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
Nancy
5 Rounds
Run 400m
15 OH Squats 95/65

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
10-9-8-7-6-5-4-3-2-1
Dead Lift
Floor Press
Squat Clean

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
17 Minute AMRAP
10 Wallball 20/14
20 KB Snatch( 10 each arm)
30 Curb Hops
Med Ball Suttle Run

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
For Time
4 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Run 400m
4 Rounds
15 Squats
10 Push Ups
5 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/Burgener Warm up

WOD
3 Rounds
15 Hang Cleans
12 Front Squats
9 Push Press
Same weight for all exercises.

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
Every minute on the minute for 10 minutes.
3 Dead Lifts (heavy)
AMRAP 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.