Endurance Workouts

Crossfit WOD’s that incorporate endurance exercises — running, rowing, and jump rope

Don’t Put It Down

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WOD for Monday 012312Click 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

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WOD for Sunday 012212Click 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
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Toeing The Line

The 2012 Look Better Naked Challenge is ON! You can still sign up!

WOD for Wednesday 011912Click Here For Today’s Schedule
Gymnastics
Take 30 minutes and work on 1 or 2 gymnastics skills
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 Double Unders
10-9-8-7-6-5-4-3-2-1 Toes To Bar

Post Workout Time to Comments
For the skill session, pick 1 or 2 skills to work on for the session.

For the conditioning workout, sub parallette jumps for Double Unders and and KTE for Toes to Bar if you can’t go full ROM.

ENDURANCE WORKOUT tonight at 6pm!

March on Washington

The 2012 Look Better Naked Challenge is ON! You can still sign up!

WOD for Monday 011612Click 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
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Christine Redux

The 2012 Look Better Naked Challenge starts TODAY! You can still sign up!

Squat Clinic with Coach Stew – TODAY, 12-2pm!

WOD for Sunday 011512Click 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
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Tucker on Parallette Shoot Throughs
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