Author Archives: admin

Mobility
Dynamic

Mobility
Dynamic

Regular WOD
10 Rounds
100m Run
7 Clean and Jerks (115,80)

Level 2 (95,65)
Level1 (65,35)

Cash Out

Crossfit Endurance – Short Intervals – if not done Thursday

Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest
Bike: 2 – 6 x 2M w/ 2 min spin/rest between
Run: 2 – 5 x 800m w/ 3 min rest
Row: 2 – 5 x 1000m w/3 min rest

Mobility
Dynamic

STRENGTH
One Rep Max – Squat Clean

Regular WOD
100 Double Unders
80 Wallballs
60 Kettlebell Swings (1.5,1)
40 Toes to bar
20 Burpee Box jumps
400m run with medball

Level 2 -50 double unders, 50 wallballs, 50 kettlebell swings, 30 toes to bar, 15 Burpee Box Jumps, 400m run with mball

Level 1- 100 singles, 40 wallballs, 30 swings, 20 toes to bar, 10 burpee box jumps, 400m run with mball

Cash Out
Tabata Double Unders or skipping

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest
Bike: 2 – 6 x 2M w/ 2 min spin/rest between
Run: 2 – 5 x 800m w/ 3 min rest
Row: 2 – 5 x 1000m w/3 min rest

Mobility
Dynamic

STRENGTH
One Rep Max – Over Head Squat or Dead Lift

Regular WOD

Complete 6 Rounds
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
-Score=total double unders

Level 1- Singles

Cash Out
Coaches Choice

Crossfit Endurance – Flex Day

Mobility
Dynamic

STRENGTH
One Rep Max – Dead Lift

Regular WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (72/54) ha ha

Level 2 (54/35)
Level 1 (35/25)

Cash Out
Tabata Double Unders or skipping

Crossfit Endurance
Long Intervals if not done

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.

Mobility
Dynamic

STRENGTH
One Rep Max – Over Head Squat

Regular WOD
10 minute AMRAP
3 shoulder to overhead (155,105)
6 front squats (155,105)
12 hand-release push-ups
Level 2 (115/80)
Level 1 (95/55)

Cash Out
400m run or 500m Row

Crossfit Endurance
Long Intervals

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.

Mobility Warmup
Dynamic Warmup

WOD
3 rounds of
400m run
10 Pull ups
20 Push ups
30 Air Squats

Cash Out
Coaches Choice

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Tempo Training

Choose ONE of the following sports:
Swim: 500 TT
Bike: 10M T/TT
Run: 5k T/TT
Row 5K t/tt

Mobility Warmup
Dynamic Warmup

Dynamic Effort Lift
Good Mornings

WOD
5 rounds:
3 OHS 185/125
7 burpees

Cash Out
Some running.

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Short Intervals(if not done yet)

Choose ONE of the following sports:
Swim: 10-20 x 50 on 1 min
Bike: 10-15 x 1/4M on 1 min
Run: 6-12 x 200m w/ 2 min rest between
Row:6-12 x 250m on 2 minutes rest

Mobility Warmup
Dynamic Warmup

Dynamic Effort Lift
Good Mornings

WOD
“Diane”
21 – 15 – 9 reps for time of:
Deadlift 225/150
Hand Stand Push Ups

Cash Out
Coaches Choice

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Short Intervals

Choose ONE of the following sports:
Swim: 10-20 x 50 on 1 min
Bike: 10-15 x 1/4M on 1 min
Run: 6-12 x 200m w/ 2 min rest between
Row:6-12 x 250m on 2 minutes rest

Mobility
Dynamic

Max Effort Lift
Strict Shoulder Press

WOD
7 minute AMRAP
7 Pull-ups
7 Box Jumps

Rest 7 minutes

7 minute AMRAP
7 Mball push-ups
7 Wallballs

Cash Out
Stretch and Roll Out

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Long Intervals (if not done Monday or Tuesday)

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.