"Max Effort Back Squat Triples" (11.12.2009)

Warm-up Drills (11.12.2009)
800m Run
2 Rounds of
15 x Kettlebell Swings
15 x Abmat Sit-ups
15 x Burpee Jumping Pull-ups

"Max Effort Back Squat Triples" (11.12.2009)
Back Squat 3-3-3-3-3

Post loads to comments.

Skill Development (11.12.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

CrossFit Endurance WOD (11.12.2009)
Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in each of the specified time intervals.
6 min x 3 min rest
4 min x 2 min rest
1 min x 30 sec rest
30 sec x 15 sec rest
15 sec x Done.

Post distances to comments.

"J.T." (11.11.2009)

Veterans Day 2009
''Greater love has no one than this, that he lay down his life for his friends.''

Warm-up Drills (11.11.2009)
Row 1000m
2 Rounds of
12 x Thrusters (45lbs)
12 x Back Extensions
12 x GHD Sit-ups

"J.T." (11.11.2009)
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post times to comments.

CrossFit Endurance WOD (11.11.2009)
Tempo 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

"Nancy" (11.10.2009)

Warm-up Drills (11.10.2009)
50 x Double-Unders
9 Fundamentals x 10 reps each
35 x Double-Unders
Samson Stretch

"Nancy" (11.10.2009)
5 Rounds for time of:
400m Run
15 x Overhead Squat (95lbs)

Post times to comments.

Skill Development (11.10.2009)
3 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

CrossFit Endurance WOD (11.10.2009)
5 x Intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

"Cindy" (11.09.2009)

Warm-up Drills (11.09.2009)
500m Row
15 x Burpees
15 x Box Jumps (20'')
Shoulder Opening Drill

"Cindy" (11.09.2009)
Complete as many rounds as possible in 20:00 of:
5 x Pull-ups
10 x Push-ups
15 x Squats

Post rounds completed to comments.

Skill Development (11.09.2009)
15 x Hang Squat Cleans
15 x Hollow Rocks/V-ups
15 x Supermans

CrossFit Endurance Rest Day (11.09.2009)

Rest Day (11.08.2009)

''Take rest; a field that has rested gives a bountiful crop.''
--Ovid, BC 43-18 AD, Roman Poet

Rest Day (11.08.2009)

CrossFit Endurance WOD (11.08.2009)
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Use wattage display, holding highest possible.

Post distances to comments.

Rest Day (11.07.2009)

Rest Day (11.07.2009)

CrossFit Endurance WOD (11.07.2009)
Swim, Bike, Run, or Row (C2)
20:00 Time Trial

Cover as much distance as possible.

Post distances to comments.

''The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction."

-Coach Glassman

"Michael" (11.06.2009)

Warm-up Drills (11.06.2009)
500m Row
3 Rounds of
12 x Walking Lunges, alt legs
12 x Push-ups

"Michael" (11.06.2009)
Three rounds for time of:
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (11.06.2009)
9 x Press (45lbs)
12 x Push Press (45lbs)
15 x Push Jerk (45lbs)

CrossFit Endurance WOD (11.06.2009)
Swim, Bike, Run, or Row (C2)
05 seconds on x 10 seconds off
20 seconds on x 10 seconds off
10 seconds on x 10 seconds off
30 seconds on x 10 seconds off
15 seconds on x 10 seconds off
25 seconds on x 10 seconds off

Post distances to comments.

"Row, Smashed, Row" (11.05.2009)

Warm-up Drills (11.05.2009)
400m Run
2 Rounds of
12 x KB Swings (16kg)
12 x Abmat Sit-ups
12 x Kipping/Hollow Swing

"Row, Smashed, Row" (11.05.2009)
Complete the following for time:
600m Row
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95lbs)
Burpees
600m Row

Post times to comments.

Skill Development (11.05.2009)
Attempt to complete the workload in one set without coming off the rings. The dips are strict and controlled.
:30 Support
8 x Ring Dips
:15 Support
4 x Ring Dips

CrossFit Endurance Rest Day (11.05.2009)

''Deadhang, Squat, Double-Under Met.Con.'' (11.04.2009)

Warm-up Drills (11.04.2009)
Row 750m
15 x Thrusters (45lbs)
15 x Knees-2-Elbows
Shoulder Opening Drill

''Deadhang, Squat, Double-Under Met.Con.'' (11.04.2009)
Complete 5 Rounds for time of:
10 x Pull-ups
20 x Squats
30 x Double-Unders

Post time to comments.

CrossFit Endurance WOD (11.04.2009)
Swim, Bike, Run, C2
5:00 x 2:30 rest
6:00 x 3:00 rest
7:00 x Done

Post distances to comments.

"Kelly" (11.03.2009)

Warm-up Drills (11.03.2009)
Row 500m
9 Fundamentals x 10 reps each
Hip Mobility Complex

"Kelly" (11.03.2009)
Complete five rounds for time of:
Run 400m
30 x Box jump (24'')
30 x Wallball (20'')

Post time to comments.

Skill Development (11.03.2009)
2 Rounds at your own pace of:
7 x Deadhang Pull-ups
:21 x L-sit/V-sit

CrossFit Endurance WOD (11.03.2009)
Tempo 85-95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 8C5% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Push Press and Power Snatch Max Effort Singles/AMRAP" (11.02.2009)

Warm-up Drills (11.02.2009)
Row 1000m
9 x Shoulder Dislocates (PVC)
9 x Press (45lbs)
9 x Hang Power Snatch (45lbs)
9 x Overhead Squats (45lbs)
9 x Push Press (45lbs)

''Push Press and Power Snatch Max Effort Singles" (11.02.2009)
Push Press 1-1-1-1-1
Power Snatch 1-1-1-1-1

''Prilepin's AMRAP''
Using 75% of the load from your best Push Press and Power Snatch complete as many rounds as possible in 12:00 of

4 x Push Press

4 x Power Snatch

8 x GHD Sit-ups

Post loads lifted (Max Effort), and rounds completed (AMRAP) to comments.

CrossFit Endurance WOD ''Tosh'' (11.02.2009)
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x ( 1/2mile + 1 mile + 2 mile)
Run: 3 x ( 200m + 400m + 600m)
C2: 3 x ( 250m + 500m + 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times for each round to comments.

Rest Day (11.01.2009)

Rest Day (11.01.2009)

CrossFit Endurance Rest Day (11.01.2009)

''Ever since I was a child I have had this instinctive urge for expansion and growth.

To me, the function and duty of a quality human
being is the sincere and honest development of one's potential.''
--Bruce Lee

Rest Day (10.31.2009)

Rest Day (10.31.2009)

CrossFit Endurance WOD (10.31.2009)
''Long Intervals By Time, 4-6x Repeats''
Swim: SC:2x6min, LC:3x6min, U:4x6min, Rest 2 min between intervals
Bike: SC:2x12min, LC:3x12min, U:4x12min, Rest 2 min between intervals
Run: SC:2x10min, LC:3x10min, U:4x10min, Rest 2 min between intervals
C2: SC:2x7min, LC:3x7min,U:4x7min: Rest 2 min between intervals

Post distances to comments.

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you.
Everything seems clearer and whiter than ever before, as if great spotlights had been turned on.
At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”
--Yuri Vlasov, Soviet Weightlifter

''Lunge, HSPU, K2E Met.Con." (10.30.2009)

Warm-up Drills (10.30.2009)
2:00 x Single-Unders
12-9-6 reps each of
Overhead Squats (45lbs)
Sumo Deadlift High Pulls (45lbs)
''Rotator Scarecrow Drill''

''Lunge, HSPU, K2E Met.Con." (10.30.2009)
Complete the following for time:
100 ft Walking Lunges
18 x Handstand Push-ups
18 x Knees-2-Elbows
100 ft Walking Lunges
15 x Handstand Push-ups
15 x Knees-2-Elbows
100 ft Walking Lunges
12 x Handstand Push-ups
12 x Knees-2-Elbows
100 ft Walking Lunges
9 x Handstand Push-ups
9 x Knees-2-Elbows
100 ft Walking Lunges
6 x Handstand Push-ups
6 x Knees-2-Elbows

Post times to comments.

Skill Development (10.30.2009)
35 x Hip and Back Extensions
Back Extension, Hip Extension, Hip-back Extension

CrossFit Endurance WOD (10.30.2009)
''Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute, or boots & utilities for drag
Bike: 2 mile hill climb, incline between 6-15%
Run: 1 mile hill climb, incline between 6-15%
C2: 2000m molasses row, Damper setting between 8-10

Post times to comments.