Category

Cypress Endurance

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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Wednesday, September 3, Endurance WOD (5 PM, 6 PM)

Warmup: As a group — high knees, butt kicks, walking lunges, spiderman lunges. “Tosh”: In pairs — 3 rounds of {run 200 m., run 400 m., run 600 m.}. We’ll do these as an “I go, you go” workout: you rest while your partner runs, you run while yo
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Wednesday, August 27, Endurance WOD (5 PM, 6 PM)

Warmup: 2 rounds of {run 100 m. forward, run 100 m. backward}; 5-4-3-2-1 pushups, air squats, tuck jumps; Metcon: 5 rounds of {run 800 m., 8 burpee-pullups}, for time. 30 minute time cap.
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CFCY E-WOD 8/23/2014 – 8 AM

For time, complete: 5 Barbell Clean & Press (use 30-35% of your most limiting Clean OR Press max) 25 Double Unders* 50 Kettlebell Swings 200 M Run 10 C&P   25 DUs 75 KB Swings 100 M Run 15 C&P 25 DUs 100 KB Swings 50 M Sprint Rest exactly 5 minutes, then: 15 C&P 25 DUs
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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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