Crossfit Endurance | WOD's http://www.crossfitendurance.com Crossfit Endurance--Crossfit Endurance en Copyright 2010 http://www.rssboard.org/rss-specification WOD for March 13, 2010 http://crossfitendurance.com/blog.php?id=1283 Good Mornings: 5, 5, 3, 3 Rest 240sec between sets

Rest 3min

Press: 5, 3, 3, 3 Rest 240sec between sets

Rest 3min

DL: 3, 3, 2, 1, 1 Rest 240sec between sets

Rest 10 min

Mini Flight Simulator

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

]]> http://crossfitendurance.com/blog.php?id=1283 WOD for March 12, 2010 http://crossfitendurance.com/blog.php?id=1282 Jump Rope Barefoot 5 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

21, 15, 9 reps for time of:

Split Jerks (135lbs)

Ring Dips "Set for High Rings"< Perform a muscle up to start your Ring Dip reps. You will have to perform a muscle up each time you break the set of Ring dips>.

Box Jumps (30"/24")

Rest 5min

3 Rounds of:

1min on 30sec off

Hollow Rocks/ Superman's

]]> http://crossfitendurance.com/blog.php?id=1282 WOD for March 11, 2010 http://crossfitendurance.com/blog.php?id=1281 Rest... or

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

]]> http://crossfitendurance.com/blog.php?id=1281 WOD for March 10, 2010 http://crossfitendurance.com/blog.php?id=1280 15 Min AMRAP

7 reps of 135lbs Hang Power Cleans

9 Reps Chest To Bar Pull ups

Rest 5 Min

5x5 Dragon Flags Rest as long as needed between sets.

]]> http://crossfitendurance.com/blog.php?id=1280 WOD for March 9, 2010 http://crossfitendurance.com/blog.php?id=1279 Back Squat 80%x3x8 Rest(240sec) between sets

Rest 5min

Push Jerk 5 4 3 2 1 Rest (180sec) between sets

Rest 3 min

5min of Muscle up practice, progressions and skill work

]]> http://crossfitendurance.com/blog.php?id=1279 WOD for March 8, 2010 http://crossfitendurance.com/blog.php?id=1278 Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM

Immediately following DL's 30 burpees for time

 

 

]]> http://crossfitendurance.com/blog.php?id=1278 WOD for March 7, 2010 http://crossfitendurance.com/blog.php?id=1219 Rest... or

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

]]> http://crossfitendurance.com/blog.php?id=1219 WOD for March 6, 2010 http://crossfitendurance.com/blog.php?id=1218 5x5  Strict Weighted Chest to Bar Chin Ups

Rest 5 min

5 Rounds for Time:

10 GHD Sit Ups

15 Push Press 75lbs

20 Kettle Bell Swings, 1.5/ 1 pood, Russian Swings with active pull down. Work the Eccentric movement.

 

 

]]> http://crossfitendurance.com/blog.php?id=1218 WOD for March 5, 2010 http://crossfitendurance.com/blog.php?id=1217 Box Front Squat 3 x 3, 85%  (180sec rest)  (example: KStar 1 rep Box Back Squat). Apply the Box w/ a Front Squat.

Rest 5 min

Sumo Deadlift 5 x 3 , 85% (180sec rest)  (Demo)

 

]]> http://crossfitendurance.com/blog.php?id=1217 WOD for March 4, 2010 http://crossfitendurance.com/blog.php?id=1216 Jump Rope Barefoot 5 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Rest 5min

4 Rounds for time:

6 Hang Power Snatches 115lbs Unbroken

25 Unbroken Double Unders

Rest 5min

Hollow Rocks 2min,

Rest 1min,

Superman's 2min

 

]]> http://crossfitendurance.com/blog.php?id=1216