Category

Cypress Endurance

Wednesday, August 20, Endurance WOD (5 PM, 6 PM)

Warmup: 4 rounds of {run 100 m. forward, 2 spiderman pushups, run 100 m. backward, 2 spiderman pushups}; Pyramid: 6 rounds of running {200-400-800-800-400-200}, with rounds separated by slam-ball half-moons with lateral hop overs {2-4-8-8-4-2, in each direction}
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CFCY E-WOD 8/16/2014 8:30AM Sharp

We’re having a cookout at CrossFit Cypress. Don’t worry about bringing any side dishes, meat or dessert.   Just bring water. I will take care of the rest! Pair of Dumbbells- Bring out but set against building 30-45 Lbs Men/20-35 lbs WomenBring wall or slam ball 20 or 14 Ev
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Wednesday, August 13, Boxing WOD (5 PM, 6 PM)

Warmup: footwork and movement drills around the rig. Circuit: 1 minute each at 8 stations: heavy bag “21′s” (21 rapid jabs and crosses), punch mitts (trading jabs), punching dumbbells (jabs and crosses), knees-to-elbows, half-moons (with bumper plate or slam ball), m
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CFCY E-WOD Saturday 8/9/2014-Sign Up for Times

The E-WOD on Saturday is the 2014 Crossfit Games Event Triple 3- Suffer Like a PRO! 3K row 300 double-unders(s1 300 Tuck Jumps s2 300 backward singles s3 900 singles) 3 mile run. We only have 5 rowers, so I am going to run heats every 15 minutes starting at 7:15. 9 – Remaining S
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Wednesday, August 6, Endurance WOD (5 PM, 6 PM)

‘OPT Repeatability Test’ Run 200 m. (sub row 250 m.); 10 KBS (American); 10 burpees; 10 KBS; 10 burpees; 10 KBS; Run 200 m. (sub row 250 m.) Rest 12 minutes; repeat. Rest 12 more minutes; repeat again. All work is done at MAXIMUM effort level. Rx weights for KBS are (70#/5
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Endurance WOD, July 30 (5 PM, 6 PM)

A. Warmup: ‘Death by 12 meters’* B. Mobility: 2 rounds of Lunge Matrix plus 10 wave squats, all with lighter kettlebell C. Stamina: 5 rounds, beginning every 5 minutes on the minute, of the following exercises:     30 mountain climbers;     300 m. run;
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CFCY E-WOD Saturday 7/26/2014 -8AM START TIME

Be stretched, teams selected,  and READY to REDLINE at 8AM In teams of 2, for fastest time: ” I go you go” 1600 M Run 6 T2B 25-50 Shuttle Run 9 KB Thrusters (35/24) 25-50 Shuttle Run 12 T2B 25-50-75 Shuttle Run 15 KB Thruster (35/24) 25-50-75 Shuttle Run 18 T2B 25-50-75-10
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Wednesday, July 23 Endurance WOD (5 PM, 6 PM)

A. Warmup: 4 rounds of 100 m. forward, 100 m. backward; followed by Lunge Matrix B. Plyo July Week 3: 5 rounds of the following four exercises: 1. Run 200 m., 20 box step-ups; 2. Run 200 m., 20 plyo step-ups (scale to split squat jumps or seesaw lunges); 3. Run 200 m., 20 lateral box
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CFCY E-WOD Saturday 7/19/2014 @ 8AM Sharp

Please be on time and come hydrated. This WOD is designed to increase the athletes comfort with extended duration efforts while at the same time allowing them the variety they desire.   For Time 60 Double Unders (180 Singles) Run 1600 M 50 Flutter Kicks (2 Count) Run 800 M 40 KBS
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Wednesday, July 16 Endurance WOD (5 PM, 6 PM)

A. “Plyo July Week 2″: Med ball chest push, Med ball power drop (each 2 x 2 min. with partner); Med ball wave squat (20 reps); Depth jump (10 reps, with extended rest) B. 20 min. AMRAP: run 200 m., 3 burpee broad-jumps
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