Monday, June 26th

**************  ATTENTION: Endurance class on Wednesday, June 28th is cancelled **********

At least once a year I pull this from the archives.  Thanks Crossfit HQ. This WOD is glorious.

1/2 (Triple 3’s)

1.5k Row

150 DU’s / 450 single-unders

1.5k Run

Wednesday, June 21st

WOD

24 min AMRAP

5 Tire Flips

50m overhead carry (2x dumbbell; mod to heavy)

300m run

50m overhead carry

5 tire flips

Rest 2 min

Extra Credit

3 sets each. Alternate movements. Rest as needed.

  • 6-8 supinated ring rows or pull-ups (31×1)
  • 15 superman rocks + 15 hollow rocks (weighted if possible)

Monday, June 19th

3 x 7 min Run

Rest 3 minutes after each interval

Wednesday, June 14th

ATTENTION!!! ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!

ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!

Today’s Endurance class will be off-site.  Please see Alex to obtain information for the super, uber, secret, special location.

Monday, June 12th

ATTENTION!!! ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!

ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!  ATTENTION!!!

Wednesday’s Endurance class will be held off-site.  Please see Alex to obtain information for the super, uber, secret, special location.

WOD

Reverse-Tabata

3 X 3 min (Alternate 0:10 sprint/0:20 jog)

Rest 1 minute after each interval

Then…

Tabata

2 x 3 min (Alternate 0:20 sprint/0:10 jog)

Rest 2 minutes after each interval

Wednesday, June 7th

WOD

8 min AMRAP

12 Medball cleans (14/20)

30 DU’s/60 Single-unders

** Rest 5 minutes **

8 min AMRAP

16 Alternating Regular + Deficit push-ups (deficit on plates; R+D=2)

12 OH Medball Lunges (20/14; In place; L+R=2)

 

Extra Credit

3 sets.  Rest as needed.

  • 6-8 reps – Alternating  incline DB benchpress (heavy)
  • 8-10 reps – Single leg KB RDL. Do not alternate legs.

Monday, June 5th

6 x (100m sprint + 300m jog)

Rest 2 minutes after each interval

Wednesday, May 31st

WOD

3 Rounds

12 Standing med-ball half-moons (L+R=1; 14/20)

24 Box jumps (20″/24″; step down)

Then run 800m

Rest 5 minutes

Repeat

Extra Credit

Rest as needed

  • Accumulate 100 meters of overhead barbell walk with banded KBs.
  • 3 sets of static DB shoulder presses; 2 x 4-5 reps each arm

Wednesday, May 24th

There will be no Endurance class on Monday, May 29th as we’ll all be having fun chipping away at Murph.  Speaking of “chipping” away…

WOD

120 Single-unders

20 Lateral KBS (L+R=1)

20 Ring Rows

20 Box Jumps (24″/20″)

20 Dips

120 Single-unders

20 Dips

20 Box jumps

20 Ring Rows

20 Lateral KBS (L+R=1)

120 Single-unders

 

Extra Credit

3 sets of each. Alternate between movements.  Rest as needed.

  • 4 x Turkish get-up each arm with KB
  • 8 x (V-up + Straddle V-up)

Monday, May 22nd

2 x (400m run @ 85%, 90%, 95%, 95+%  of TT)

Rest 2 min after each interval