Author Archives: admin

Mobility
Dynamic

Pre WOD
25-20-15-10-5
Sit ups
Back Ext

WOD
4:00 AMRAP
3 Hang Power Clean (unbroken) 135/95
6 Push Ups (or Plyo Pushups if you are feeling frisky)
18 Double Unders
Rest 1 Min
Repeat 4 times

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
10 Hollow Rocks
20 Sumo Deadlift High Pull
30 Wall Ball
40 OH Walking Lunges
400m Run/500m Row

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
Canada Day WOD
Warm up at 8:00
Crossfit Baseball at 8:15
WOD at 9:00

Wear red and white – penalty for improper dress

Fake tattoos available

Refreshments will be served

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 Rounds
3 HSPU
6 Dead Lift 225/155
12 Pull Ups
24 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
15 min AMRAP
9 Dead Lift 150/100
12 Push Ups
15 Box Jumps 24/20

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
4 Rounds
20 KB Swings
30 Pull Ups
40 Squats
400m 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
12 min AMRAP
21 Sumo Deadlift High Pull 95/65
15 Wall Ball 20/14
9 Burpees

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.

Well done adventure racers!

Mobility
Dynamic

WOD
Every minute on the minute for 10 minutes
1 Shoulder Press 115/80, 95/65, 65/35
3 Push Press
5 Push Jerks
Burpee penalty if you put the bar down.

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.

Good luck to all who are participating in adventure races today.

Mobility
Dynamic

WOD
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter 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
15 min AMRAP
2 Rope Climb
20 Wall Ball 20/14
200m 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.