Category

Cypress Endurance

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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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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