Category

Cypress Endurance

CFCY E-WOD 1/31/2015 8 AM Cy Fair HS Track

Warm Up Indian Run 25 Yard Dash 100 Yard Dash Baton Relay Bleachers (TBD) And other running related activities.
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1.28.15 Endurance WOD (5 PM, 6 PM)

‘Welcome Back from the Left Coast’: 5 sets x 3 min. AMRAP of {20 Russian KBS, 5 burpee box jump-overs, half-gasser}. Rest 3 min. between sets. Aim for at least two rounds per set. Begin each new set on the exercise where you ended the previous set. Score is total rounds pl
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1.21.15 Endurance WOD (5 PM, 6 PM)

‘Short, Heavy, Kelly-Kelli’: With a partner, 5 rounds for time, of {80 m. sled pull, 30 dumbbell box step-ups, 60 partner wall-ball shots}. Both partners perform both a sled pull and box step-ups each round; these are performed simultaneously. Alternate legs during box ste
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CFCY E-WOD 1/17/2015 7:00AM

“DABDA” 10 Rounds for Time 10K Row 10K Run 1K split times should be <15 seconds different between your first K and last
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1.14.15 Endurance WOD (5 PM, 6 PM)

‘Severin’: 50 pullups, 100 pushups, run 5000 meters. Rx: strict pullups; hand-release pushups. Scaled: strict ring rows; pushups on ground or plyo box. We will discuss sensible ways of dividing the reps and running. U.S. Army Sergeant First Class Severin W. Summers III, 43
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1.7.15 Endurance WOD (5 PM, 6 PM)

A. Warmup: 8 rounds of {0:30 burpees, 0:30 rest, 0:30 run (~ 100 m.), 0:30 rest}. B. ‘Muscle Clean Biathlon’: 4 rounds of {400 m. run, 25 muscle cleans (95#/65#)}. The muscle cleans are touch-and-go; any breaks result in a 200 m. penalty lap. You may substitute Sumo Deadli
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CFCY E-WOD 1/3/2015 8AM

2010 Crossfit Games Event 2A 1200M Run 63 KB Swings (53/35) 36 Pull Ups 800 M Run 42 KB Swings (53/35) 24 Pull Ups 400 M Run 21 KB Swings(53/35) 12 Pull Ups Your time for 2A ends when your 90 second Max Shoulder to Overhead (2B) begins. 2B Move immediately to 1 Rep Max Shoulder to Ove
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CFCY E-WOD 12/20/2014 8AM

A. EMOM Ladder (Min 1, 1 Rep, Min 2, 2 Rep…. to failure) Hang Power Clean (75% of Body Weight) 15 Minute Time Cap B. EMOM Ladder Squatting Box Jump (20/16) 15 Minute Time Cap C. Death by 10 Meters
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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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