Category

Cypress Endurance

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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Wednesday, October 1 Endurance WOD (5 PM, 6 PM)

Warmup: 2 x 20 m. x {butt kicks, walking lunges, high knees, spiderman lunges, broad jump burpees}; Stamina: 8 x {425 m. run*, pause (~ 1 sec.), 75 m. sprint**}. Short (~ 1 min.) rest between rounds, so that you train to recover while running. *If you ran a recent time trial, use your
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CFCY E-WOD 9/27/2014 @ 8:00AM

In teams of 4 Complete AMRAP in 35 Minutes 800 M ” I GO YOU GO” Partner Run Each Team will be provided an 80# Duffel 1st Pair will run 200 m with the Duffel 2nd pair will run to the pair with the duffel and relieve the 1st pair of the duffel 1st Pair will run the next 200
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Wednesday, September 24 Endurance WOD (5 PM, 6 PM)

Warmup: Half-burpees and line-hops tabata (8 rounds of :20 effort, separated by :10 rest, alternating exercises); Stamina: 10 x 150 m. sprints, starting every 2 minutes
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CFCY E-WOD 9/20/2014 7:30AM AT COLES CROSSING COMMUNITY CENTER

5K Run Benchmark.  Meet at Coles Crossing Community Center in Coles Crossing at the NE corner of Jarvis and Barker Cypress. In the event of inclement weather, check the Crossfitcypress.com website for update at 6:45 AM as to whether or not there are any changes.
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Wednesday, September 17 Endurance WOD (5 PM, 6 PM)

Warmup: 11-10-9-8-7-6-5-4 broad jumps (should cover approx. 100 m.) in 8 minutes. Slam-ball Shuttle: 7 rounds of {run 600 m.; run 100 m. carrying slam-ball}; 33 minute time cap.
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Wednesday, September 10, Endurance WOD (5 PM, 6 PM)

Renegade Man Makers and Running: As Many *Rounds* As Possible in 35 minutes. Round 1 is 100 meter run and 1 man maker; Round 2 is 200 meter run and 2 man makers; add 100 meters of running and 1 man maker each round. Rx is 30# dumbbells for men, 20# dumbbells for women. Man maker demo:
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CFCY E-WOD 9/6/2014 8AM

FOR TIME 3 Rounds 800 M Run 30 Sit ups 30 Overhead Squats  (85/55)/ S1- 65/35  S2-Light Dumbell OHS S3-Back Squat
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