Endurance Workouts
Crossfit WOD’s that incorporate endurance exercises — running, rowing, and jump rope
Hip Drivin Couple
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Monday 041612 — Click Here For Today’s Schedule
Front Squat
5-5-5-3-3-3
–Rest–
21-15-9 Reps For Time:
Back Squats (225/155)
KB Swings (70/52)
Post Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Front Squats.
For the conditioning workout, scale Back Squat load to 70% 1RM and KB Swing load or movement (American/Russian) as necessary.
ENDURANCE WORKOUT tonight at 6pm!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Cardio Pyramid
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Sunday 041512 — Click Here For Today’s Schedule
Plank Holds
–Rest–
For Time:
Run 400m
50 Squats
40 Situps
30 Double Unders
20 Pushups
10 Overhead Walking Lunges (45/25)
20 Pushups
30 Double Unders
40 Situps
50 Squats
Run 400m
Post Workout Time to Comments
For the skill segment, Coach Paul will take you through a variety of plank hold positions and time tests.
For the conditioning workout, scale movements as necessary.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
800m x 4 to 6 reps with 2 min recovery between reps.
For last rep there will be a 5 burpee penalty for every second slower than fastest rep.
For example, if fastest 800m is 3:00 & last rep is 3:05, you will incur 25 burpee penalty.
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Hangman Running
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Thursday 041212 — Click Here For Today’s Schedule
Parallette Shoot Throughs
50 Strict Reps
–Rest–
3 Rounds For Time:
20 Box Jumps (24/20)
15 Wall Ball (20/14)
10 Burpees
5 Deadhang Pullups
Run 400m
Post Workout Time to Comments
For the strength segment, perform 50 strict as can be Parallette Shoot Throughs. Pause for a 1-sec hold in each position.
For the conditioning workout, do not rebound off the floor on the box jumps. Scale pullups as necessary.
ENDURANCE WORKOUT tonight at 6pm!
24 Egg Challenge!
It’s A Slam Dunk
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Monday 040912 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
5 DB Burpees (40/25)
10 Ball Slams (30/20)
Post Back Squat Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Back Squats. Each of the sets building up to the last should not be a max effort, just gradually adding weight to the bar. The last set of 3 should be a maximum effort. Note that this is a max effort for the day, which may or may not be a PR attempt.
For the conditioning workout, watch the video below to see DB Burpees. They’re similar to Man Makers, without the rows on each arm. This workout is “only” 8 minutes. Go like crazy from the start.
ENDURANCE WORKOUT tonight at 6pm!
Demo for today’s workout from the guys at CF Football
I hate it when there’s a tiger in my bathroom
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Monday 040212 — Click Here For Today’s Schedule
Overhead Squat
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
10 Box Jumps @70% 1RM (no rebounding off the floor)
1 Front Squat (80% 3RM Power Clean from Friday 3-30)
Sprint 50m
Post Overhead Squat Loads and Rounds Completed to Comments
For the strength segment, take the bar from the rack and work up to a 1RM OHS for the day. Take your time in warming up before your max attempts.
For the conditioning workout, if you don’t know your max height box jump to scale off of, just choose a relatively “high” box jump for you. Do not rebound off the floor to string reps together. For the Front Squat, take the bar from the floor. The load should be about 80% of your heaviest 3RM Power Clean (we just did these on Friday). Take a couple deep breaths before the 50m run. It should be an all out sprint each round.
ENDURANCE WORKOUT tonight at 6pm!
Klokov Warms Up
