Category

Cypress Endurance

Wednesday, December 17, 2014 Endurance WOD (5 PM, 6 PM)

A. Warmup: 8 rounds of {:30 burpees, :30 rest, :30 run (at 85-90%), :30 rest}. 4 minutes rest before… B. Metcon: In teams of 2, 20 minute AMRAP of {10 pullups, 20 box jumps, 30 situps, 20 walking lunges, 10 hand-release pushups}. Partners alternate exercises, and one rests while
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Wednesday, December 10, 2014 Endurance WOD (5 PM, 6 PM)

For time: 6 rounds of {20 DB snatch, 100 m. “waiter carry”, run 400 m.} Rx for dumbbell (DB) is (50#/35#). Alternate arm every round, not every repetition. Check out this video if you have questions about DB snatch.
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CFCY E-WOD 12/6/2014 @ 7:30AM

For the Endurance WOD tomorrow, it is a throwback to August 9, 2014- TRIPLE 3 3K Row 300 Double-Unders(or backwards singles) 3 Mile Run Back in August, the LOW TEMP was 78 degrees, so we should have a lot more comfortable go at the run at least! The course will be the same. I will run
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Wednesday, December 3, 2014 Endurance WOD (5 PM only)

“Killer Fives”: 5 minutes burpees, 5 minutes run (minimum 800 m.), 5 minutes rest, 5 minutes wall-ball shots (20#/14#), 5 minutes jump rope singles, 5 minutes rest, 5 minutes hand-to-toe situps. We will count burpees, wall-balls, situps, and the number of breaks in your ju
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Wednesday, November 26, 2014 Endurance WOD (5 PM)

“Turducken”: Three MetCons, of three different types, combined as follows: MetCon #1 – EMOM: ‘Even/Odd’ for 12 minutes; even minutes: 10 burpees over med-ball; odd minutes: 10 med-ball cleans (20#/14#); 3 minutes rest. MetCon #2 – AMRAP: 12 minutes
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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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