Category

Cypress Endurance

CFCY E-WOD 11/22/2014 8AM

Group warmup, then: Run at targeted pace ( will be provided) 600m, rest 3min 600m, rest 3min, 600mrest 3min, 600m/rest 5min, 400m, rest 90sec, 300m, rest 90sec 200m Rest 5 Minutes 7 Minute AMRAP 7 Squatting Box Jumps (20/16) 3 Bear Complex (155/125)
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Wednesday, November 19, 2014 Endurance WOD (5 PM, 6 PM)

For time: run 600 m., 21 deadlifts, 9 box jumps; run 600 m., 15 deadlifts, 15 box jumps; run 600 m., 9 deadlifts, 21 box jumps; run 600m. Rx for deadlift is 1x bodyweight; Rx for box jumps is (24″/20″).
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Wednesday, November 12, 2014 Endurance WOD (5 PM, 6 PM)

Kelly: For time, 5 rounds of run (400 m.), 30 box jumps (24″ / 20″), 30 wall ball shots (20# / 14#).
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CFCY E-WOD 11/8/2014 8 AM

Modified version of Hero WOD “Daniel”-Refer to 3/8/2014 For Time 25 Pull Ups 800 M Run 21 Thrusters (95/65) 1600 M Run 21 Thrusters (95/65) 800 M Run 25 Pull Ups   *S1-Thruster Weights @ 75/45 Scaling on pull-ups is jumping pull ups/Ring Rows Rowing is 1K for 800/ 2k
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Wednesday, November 5, 2014 Endurance WOD (5 PM, 6 PM)

25 min. AMRAP: In teams of 2, while one partner runs 200 m. sprint followed by 10 med ball cleans, the other partner performs lateral hops over 4 parallettes, with a burpee at each end. Scaled up: burpee box jump-overs. Scaled down: agility ladder. Score is total number of burpees by
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Wednesday, October 29, 2014 Endurance WOD (5 PM, 6 PM)

Barbell Complex and Run Pyramid : 6 rounds of Barbell Complex, separated by 5 run intervals of 200 m., 400 m., 800 m., 400 m., 200 m. Barbell complex is 6 deadlift, 6 bent-over row, 6 hang power clean, 6 front squat, 6 push press, 6 back squat, using a single barbell. The limiting fac
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Wednesday, October 22, 2014 – Endurance WOD (5 PM, 6 PM)

ESF Sprint Circuit: 5 rounds of {50 m. sprint, 10 pushups, 20 mountain climbers, 10 frog jumps, 50 m. sprint, 20 air squats, 20 reverse crunches, 20 jumping lunges}. A new round begins every 4 minutes on the minute, and you should aim to finish each round in 3 minutes. This is a short
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CFCY E-WOD 10/18/2014 7:30AM

Group Warmup 800 M Jog 400 M @ ½ 1 mile PR Pace 200 M @ 1 mile PR Pace WOD 1 7 Min EMOM 100 M Sprint WODS 2-4 Will be run in heats of 5 starting every 8 Minutes WOD2 7 Min AMRAP Row 15 Calories 12 Back Squat (185/125) Active Rest 8 Minutes Jog 400 Meters Rest remainder of time WOD 3 7
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Wednesday, October 15 Endurance WOD (5 PM, 6 PM)

A. Warmup: 2 x {100 m. forward run, 100 m. backward run}, followed by 10 spiderman-lunge + wall-climb combo’s B. Metcon: 25 minute AMRAP of {run 400 m., 5 Curtis P’s (55/35)} Here’s a demonstration of the Curtis P: https://www.youtube.com/watch?v=S0pO8jOahNM
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Wednesday, October 8, Endurance WOD (5 PM, 6 PM)

A. Rowing: 4 x 1000 m. row*; rest interval between sets is same duration as previous rowing interval; B. Death by… box jump-overs! Consider watching the following video before you row: http://www.barbellshrugged.com/rowing-technique-crossfit-conditioning-technique-wod/
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