Crossfit Endurance | WOD's http://crossfitendurance.com Crossfit Endurance--Crossfit Endurance en Copyright 2010 http://www.rssboard.org/rss-specification WOD for September 2, 2010 http://crossfitendurance.com/blog.php?id=4820 5 Rounds of 30 Seconds on/30 Seconds Rest:

Handstand Pushups

GHD Situps

Lunge Walk with 35/25 lb plate (1 rep=2 steps)

Record Total Reps

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4820 WOD for September 1, 2010 http://crossfitendurance.com/blog.php?id=4140 6 x 1 Clean & Jerks @ 70% 1RM Minimum

On the Minute for 10 Minutes:

2 Back Squats @ 70-75% 1RM

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4140 WOD for August 31, 2010 http://crossfitendurance.com/blog.php?id=4139 HELEN

3 Rounds for Time of:

400 Meter run

21 KB Swings @ 1.5/1 pood

12 Pullups

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4139 WOD for August 30, 2010 http://crossfitendurance.com/blog.php?id=4138 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

 

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4138 WOD for August 29, 2010 http://crossfitendurance.com/blog.php?id=4137 5 Rounds for Time of:

8 Chest to bar Pullups

8 Ring Dips

10 Overhead Squats @ 95/65 lbs

10 Toes to Bar

15 Situps

Rest 10min

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4137 WOD for August 28, 2010 http://crossfitendurance.com/blog.php?id=4136 8 x 1 Deadlifts @ 90% 1RM

Rest 1 Minute Between sets

6 x 2 Snatch @ 80% 1RM

Mini OPT Flight Simulator

5-10-15-20-25-20-15-10-5

Double Unders

 

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4136 WOD for August 27, 2010 http://crossfitendurance.com/blog.php?id=4135 5 Rounds for Time of:

6 Handstand Pushups

20 Meter Farmers Carry @ 35/25 lb plate per hand

15 Squats Holding both plates

20 Meter Farmers Carry back

 

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4135 WOD for August 26, 2010 http://crossfitendurance.com/blog.php?id=4134 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=4134 WOD for August 25, 2010 http://crossfitendurance.com/blog.php?id=4132 6 Rounds for Time of:

10 Chest to Bar Pullups

6 Broad Jumps

6 Ring Dips

Rest 5min

Dragon Flags 3x5, rest as long as needed between sets.

Mobility WOD

]]> http://crossfitendurance.com/blog.php?id=4132 WOD for August 24, 2010 http://crossfitendurance.com/blog.php?id=4131 On the Minute for 6 Minutes:

2 Press Behind the Neck

4 Push Press Behind the Neck

Rest 5 Minutes

10 x 2 Back Squat (rest 90 sec between sets)

@ 80% 1 RM

3 Rounds (Not for Time):

5 Handstand Pushups

10 Goblet Squats 1.5pood

]]> http://crossfitendurance.com/blog.php?id=4131