''Marauder Josh'' (07.30.2010)

Warm-up Drills (07.29.2010)
Run 800m
3 Rounds of
''Burgener Drill''
3 x Power Snatch (45lbs)
3 x Overhead Squat (45lbs)
ITB Stretch
Hip Mobility Complex
Shoulder Opening Drill (wall)

Notes: Work up to 45lbs for the ''Burgener Drill''. Treat the Power Snatch and Overhead Squats as part of the drill for each round.

''Marauder Josh'' (07.30.2010)
Complete for time
Run 800m
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups

Notes: Wear body armor if you're feeling frisky.

Post times to comments.

Skill Development (07.30.2010)
3 Rounds at your own pace of
20 x Pistols (any rep scheme that totals 10 each leg)
:20 x L-sit/V-sit hold
20 x RDL (45lbs)

CrossFit Endurance WOD (07.30.2010)
''4x5min''
Swim, Bike, Run, or Row (C2)
4 Rounds of (5 min x 3 min rest)

Post distances to comments.

''Failure to Yield'' (07.29.2010)

Warm-up Drills (07.29.2010)
Row 750m

2 Rounds of
9 x Deadhang Pull-ups
9 x Push-ups
9 x Air Squats
2 Rounds of
''Burgener Drill''
Inchworms
Scorpion Stretch
Lateral Lunges

''Failure to Yield'' (07.29.2010)
Complete for time
100 ft Walking Lunges
21 x Hang Power Clean (135/95lbs)
21 x Ring Dips
100 ft Walking Lunges
18 x Hang Power Clean (135/95lbs)
18 x Ring Dips
100 ft Walking Lunges
15 x Hang Power Clean (135/95lbs)
15 x Ring Dips
100 ft Walking Lunges
12 x Hang Power Clean (135/95lbs)
12 x Ring Dips
100 ft Walking Lunges
9 x Hang Power Clean (135/95lbs)
9 x Ring Dips
100 ft Walking Lunges
6 x Hang Power Clean (135/95lbs)
6 x Ring Dips

Post times to comments.

Skill Development (07.29.2010)
4 Rounds of
15 x GHD Sit-ups/Anchored Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (07.29.2010)
''Tempo 85-90%, RPE 16-18''
Swim: SC&LC:300m, U:800m
Bike: SC:10mi ,LC:12mi, U:18mi
Run: SC:5km, LC:8km, U:15km
C2: SC:3km, LC:5km, U:8km

Post times to comments.

''Heavy Deadlift Triples'' (07.28.2010)

Warm-up Drills (07.28.2010)
800m Run
9 Fundamentals x 5 each (PVC)
Shoulder Dislocates (PVC)
Samson Stretch
2 Rounds of
''Burgener Drill'' (PVC)

''Heavy Deadlift Triples'' (07.28.2010)
With a 12:00 running clock work through the prescribed sets of Deadlift Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''Cyclic'' (07.28.2010)
5 Rounds for time of
Row 250m
12 x HSPU's
21 x Double-unders

Post times to comments.

CrossFit Endurance WOD (07.28.2010)
''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery (Ex.If it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.If it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.If it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.If it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

''Angie'' (07.27.2010)

Warm-up Drills (07.27.2010)
Run 800m
12 x Burpees
12 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
Shoulder Dislocates (PVC)
Hip Mobility Complex

''Angie'' (07.27.2010)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Post times to comments.

Skill Development (07.27.2010)
Rest for tomorrow...

CrossFit Endurance Rest Day (07.27.2010)

''Heavy Presses 5-3-1'' (07.26.2010)

Warm-up Drills (07.26.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Air Squats
''Burgener Drill'' (PVC)
Scorpion Stretch
ITB Stretch

''Heavy Presses 5-3-1'' (07.26.2010)
With a 12:00 running clock work through the prescribed sets/reps of Presses. Loads for each set are calculated by applying the percentages below to your current single repetition maximum.
Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Frelen'' (07.26.2010)
Complete the following for time
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (32/24kg)
400m Run
15 x Thrusters (95/65lbs)
15 x KB Swings (32/24kg)
400m Run
9 x Thrusters (95/65lbs)
9 x KB Swings (32/24kg)

Post times to comments.

CrossFit Endurance WOD (07.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10rest)
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: Damper setting at 2-4 above average.

Post distances to comments.

''CFG Events VIb. and VIc.'' (07.23.2010)

Warm-up Drills (07.23.2010)
Run 400m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x KB Swings (16kg)
15 x Abmat Sit-ups
''Burgener Drill'' (PVC)

''CFG Events VIb. and VIc.'' (07.23.2010)
VIb. 3 Rounds of

30 x Toes-to-Bar
21 x Ground-to-Overhead (95/65lbs)

VIc. 3 Rounds of

7 x Burpee Wall Jumps
Row 500m

Notes: Immediately after finishing Event VIb. athlete's must move immediately to the next challenge and begin. The clock continues to run until the total workload has been accomplished.

Post total time, combined from both events, to comments.

CrossFit Endurance WOD (07.23.2010)
''Time Trial''
Swim: 8min
Bike: 15min
Run: SC:10min LC:12min U:15min
C2: 8min

Post distances to comments.

''CFG Events V. & VI.'' (07.22.2010)

Warm-up Drills (07.22.2010)
Run 800m
5 x Press (45lbs)
5 x Push Press (45lbs)
5 x Push Jerk (45lbs)
5 x Overhead Squats (45lbs)
Samson Stretch
Shoulder Dislocates (PVC)
3 Rounds of the
''Burgener Drill''

''CFG Events V. & VI.'' (07.22.2010)

V. 7 Rounds for time of

3 x Cleans (205/135lbs)
4 x Ring Handstand Push-ups

VI. 3 rounds for time of
30 x Push-ups (CFGS)
Over-the-wall (8/6ft)
21 x Overhead Squats (95/65lbs)

Notes: Immediately after finishing Event V. (Clean/Ring HSPU Couplet) athlete's must move immediately to the next challenge and begin. The clock continues to run until the total workload has been accomplished.

Post total time, combined from both events, to comments.

CrossFit Endurance WOD (07.22.2010)

Swim: SC:3x300m repeats, hold within 15-20sec, rest 45-60sec. LC:2x700m repeats hold within 30-45 sec, rest 60sec. U:3x700m repeats hold within 60-90sec, rest 1-2min.
Bike: SC:3x5 mile repeats hold within 30-60sec, rest 30-60sec. LC:2x10mile repeats hold within 1-2min, rest 2-3min. U: 3x10mile repeats hold within 1-2min, rest 4-8min.
Run: SC:3x1mile repeats hold within 5-10sec, rest 1-3min. LC:2x5k repeats, hold within 1-2min, rest 5-10min. U:3x5k repeats, hold repeats witihin 2-3min, rest 5-15min.
C2: SC:3x 1000m repeats hold within 3-5 sec, rest 20-40sec. LC:2x1800m repeats hold within 5-10sec, rest 30-60sec. U:3x1800m repeats hold within 10-15sec, rest 1-2min.

Post times to comments.

''CFG Finals Event III.'' (07.21.2010)

Warm-up Drills (07.21.2010)
3 Rounds of
Single-unders x 1:00
''Burgener Drill'' (PVC)
7 x Air Squats
7 x Push-ups (CFGS)
Hip Mobility Complex
Scorpions

Notes: Raise hands off the deck in the bottom of the Push-up position.

''CFG Finals Event III.'' (07.21.2010)
Complete as many rounds as possible in 7:00 of
7 x Deadlift (315/205lbs)
20m Sprint
14 x Pistols
21 x Double-unders
20m Sprint

Post rounds completed and additional reps to comments.

Skill Development (07.21.2010)
3 Rounds at your own pace of
Ring Support x :20
Barbell Rollouts x 10
Hollow Rocks x 5

CrossFit Endurance Rest Day (07.21.2010)

''Heavy Front Squat Triples/CFG Finals Event II.'' (07.20.2010)

Warm-up Drills (07.20.2010)
Row 500m
12 x Burpees
12 x Medicine Ball Cleans (20/14lbs)
Shoulder Opening Drill (wall)
Shoulder Dislocates (PVC)
''Burgener Drill'' (PVC)

''Heavy Front Squat Triples'' (07.20.2010)
With a 10:00 running clock work through the prescribed sets of Front Squat Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''CFG Finals Event II.'' (07.20.2010)
Complete the following for time
Run 1200m
63 x KB Swings (24/16kg)
36 x Pull-ups
Run 800m
42 x KB Swings (24/16kg)
24 x Pull-ups
Run 600m
21 x KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

CrossFit Endurance WOD (07.20.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest

Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.

''CFG Finals Event I.'' (07.19.2010)

Nuri Shakir comes home with another victory!

Warm-up Drills (07.19.2010)

Run 800m

2 Rnds x

''Burgener Drill'' (PVC)

10 x Air Squats

10 x Push-ups

10 x Pull-ups (Deadhang)

10 x GHD Sit-ups

2 Rnds x

''Burgener Drill'' (45/35lbs)
Inchworms

ITB Stretch

Groiners

Shoulder Dislocates (PVC)

''Amanda: CFG Finals Event I.'' (07.19.2010)
9-7-5 Reps each for time of
Muscle-ups
Squat Snatches (135/95lbs)

Notes: The Squat Snatch should be scaled so that it represents a ''heavy'' rep and still fulfills a complete range of motion with the mechanics necessary for a successful lift. If proficiency is the limiting factor the movement may be broken down into a Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat (for each repetition).
Muscle-ups have a turn-out at the top and bottom.

Post times to comments.

''Annie'' (07.19.2010)
50-40-30-20-10 reps for time of
Double-unders
GHD/Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (07.19.2010)
''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 10mi 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 85% for first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Tabata Frenzy II.'' (07.16.2010)

Semper Fi, Derek!

Warm-up Drills (07.16.2010)
Run 400m
Hip Mobility Complex
Samson Stretch (forward and lateral)
Scorpions
Groiners
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' x 2 Rounds (PVC/45lbs)

''Tabata Frenzy II.'' (07.16.2010)
Complete 200 Double-unders in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest)
Deadlift (225/185lbs)
8 rounds of (:20 work x :10 rest)
Air Squats
Complete 100 Double-unders in as few ''Tabata'' intervals as possible.

Notes: The :10 rest intervals are to also be used as transition time between movements.

Post # of rounds needed to complete all the Double-unders (300 total) and total reps for Deadlifts and Air Squats.

Skill Development (07.16.2010)
Rest for Monday...

CrossFit Endurance WOD (07.16.2010)
''The Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5:00 on x 2:30 rest,
6:00 on x 3:00 rest,
7:00 on... Done!

Notes: All work intervals are maximal effort, attempt to cover as much distance as possible.

Post distances to comments.

''Heavy Press Triples'' (07.15.2010)

Warm-up Drills (07.15.2010)
Row 750m
2 Rounds of
12 x Burpees
6 x Deadhang Chin-ups (Supinated Grip)
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Shoulder Opening Drill (Wall)
Scorpion Stretch
Lunges w/Torso Rotation

''Heavy Press Triples'' (07.15.2010)
With a 12:00 running clock work through the prescribed 3 rep sets of Presses. Loads for each set are calculated by applying the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: During heavy percentage based strength WODs you may notice a ''+'' symbol after the number of reps on the final set. This indicates that additional repetitions should be executed if possible above the prescribed workload.
An example of this would be working through a final set of 3 reps at 90% of 1RM for the Press and continuing for three more before failure. Successfully executing 6 total repetitions at 90% of 1RM represents a new personal record (volume based 6 rep record).

Post loads to comments.

''Sand and Seaweed'' (07.15.2010)
Complete for time
800m Run
75 x Wallball (20/14lbs)
60 x GHD Sit-ups/Anchored
45 x KB Swings (32/24kg)
30 x Push Press
15 x Burpees

Post times to comments.

CrossFit Endurance Rest Day (07.15.2010)

''Under Duress'' (07.14.2010)

Warm-up Drills (07.14.2010)
2 Rounds of
Single-unders x
(1:30 on x :30 rest)
Hip Mobility Complex
Inchworms
Shoulder Dislocates (PVC)
2 Rounds of

''Burgener Drill'' (PVC/45lbs)
3 x Down and Up
3 x Elbows High and Outside
3 x Muscle Clean
3 x Clean Lands
3 x Clean Drops
3 x High Hang Clean
3 x Mid-Thigh Clean
3 x Clean

Notes: Today we will be using the Clean variation of the ''Burgener Drill'' for instructional purposes. Athletes will be using a narrower hand position in order to facilitate the transition of the barbell as it is received on the shoulders. Cleans are by default Squat Cleans unless otherwise noted (Example: Power Cleans). Below are the definitions for each:

Clean

The clean brings the barbell from the floor to a secure position on the shoulders, the athlete squats (thighs below horizontal) during receipt and recovery. Read 'Clean' as 'Squat Clean'.
Power Clean

The power clean is a clean received and stopped with the thighs horizontal to the deck or above.

''Under Duress'' (07.14.2010)
Complete the following for time:
7 Rounds for time of
7 x Clean (95/65lbs)
7 x Pull-ups

Post times to comments.

Skill Development (07.14.2010)
2 Rounds of the following
:20 x L-sit/V-sit
15 x Hip and Back Extensions
30 x GHD Sit-ups
15 x Hip and Back Extensions
20 x Hollow Rocks

Notes: Hollow Rocks are a 2 count movement (there and back is 1 rep).
Rest a full minute between rounds.

CrossFit Endurance WOD (07.14.2010)
Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

Post distances to comments.

''The Odyssey II.'' (07.13.2010)

Warm-up Drills (07.13.2010)
Run 400m
3 Rounds of
5 x Deadhang Pull-ups
10 x Burpees
15 x Abmat Sit-ups
Scorpion Stretch
ITB Stretch
Shoulder Dislocates (PVC)

''The Odyssey II.'' (07.13.2010)
Complete for time

Row 600m
10-9-8-7-6-5-4-3-2-1 reps each of
Sumo Deadlift High-Pull (115/85lbs)
Ring Dips
Row 600m

Post times to comments.

Skill Development (07.13.2010)
Complete the following sequences at your own pace:
2 Rounds of
''Burgener Drill''
2 Rounds of
Snatch Push Press x 3
Overhead Squats x 3
Pressing Snatch Balance x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
High Hang Snatch x 3

Notes: Treat the above as two separate sequences. Begin with PVC and only move up to 15/45lb barbells if you feel comfortable, technique and repetition are critical for these drills. Use no more than 65lbs for the second sequence.

CrossFit Endurance WOD (07.13.2010)
''Time Trials''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k/10mi TT (choice), U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.