Endurance Workouts
Crossfit WOD’s that incorporate endurance exercises — running, rowing, and jump rope
Don’t Put It Down
1 week ago
The 2012 Look Better Naked Challenge is one week in! Last chance to sign up!
WOD for Monday 012312 — Click Here For Today’s Schedule
Overhead Squats
5-5-5-3-3-3
–Rest–
For Time:
50 shoulders to overhead (135/95)
The bar starts on the ground.
Anytime you put the bar down, do 6 Pullups
Post Overhead Squat Loads and Workout Time to Comments
For the strength segment, perform sets of Overhead Squats, taking the bar from the rack, working up to the heaviest set of three you can handle for the day.
For the conditioning workout, once the bar leaves the ground you must do 6 pullups anytime you drop it below your shoulders. You can press, push press, push jerk, or split jerk to go from shoulders to overhead.
ENDURANCE WORKOUT tonight with 6pm!
In partners: 12 minute AMRAP. Divide the work however you choose between the partners. You have one rower and one abmat. Row as many meters and do as many hand release burpees over the abmat as possible.
Chyna Cho demos this workout
Run, Forrest
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Sunday 012212 — Click Here For Today’s Schedule
Skill:
Rowing Skills
–Rest–
In team of two, complete the following for time:
8 x 200 Meter Runs – Alternate Athletes (each run 4)
200 Double Unders
2K Row (Switch every 250 Meters)
200 Double Unders
8 x 200 Meter Runs
Post Workout Time to Comments
For the conditioning workout, partners will alternate for the runs and row and break up the Double Unders however they choose. Sub for DU’s is parallette jumps.
ENDURANCE WORKOUT today at 9am with Coach Paul!
*We will meet in the field behind CFD if conditions allow.
Mobility
Drills
50m x 20 – 25 reps; rest 30 second between intervals
Check out this video from Coach Angela Hart of Concept 2
March on Washington
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Monday 011612 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
1 Turkish Get Up
3 KB Snatch
3 1-arm KB OHS (alternate hands each round)
(1+3+3 = 1 round)
Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength session, gradually add weight to the bar working up to the heaviest set of 3 you can do for the day. Make sure all reps are squatted below parallel and use two spotters on all max efforts.
For the conditioning workout, use the same KB for all three movements. Perform the first half of the TGU (to standing), then 3 snatches and 3 OHS, and then complete the TGU (back to the floor). That completes one round.
ENDURANCE WORKOUT tonight at 6pm!
Rob Orlando, CF Games athlete, Back Squat Workout
Christine Redux
3 weeks ago
The 2012 Look Better Naked Challenge starts TODAY! You can still sign up!
Squat Clinic with Coach Stew – TODAY, 12-2pm!
WOD for Sunday 011512 — Click Here For Today’s Schedule
Gymnastics Skill
Practice 1-2 skills
–Rest–
“Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″)
OR
Run 4 x 400m w/2 minute rest between rounds
Then, Run 4 x 200m w/2 minute rest between rounds
Post Loads for Each and Total to Comments
For the skill session today, pick 1 or 2 gymnastics movements (like the one’s Tucker demos below) and practice for 25-30 minutes.
For the conditioning workout, we are repeating “Christine” for those who did not get to do it on Wednesday. If you already did “Christine” earlier this week then you will do the sprinting workout. All runs should be all out efforts.
Tucker on Hollow Rocks
Tucker on Parallette Shoot Throughs
