Category

Cypress Endurance

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;
Read More

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
Read More

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
Read More

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
Read More

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
Read More

Wednesday, July 9, Endurance WOD (5 PM, 6 PM)

A. EMOM for 16 minutes: jump rope 1 min. in odd minutes; run backward 100 m. in minutes 2, 6, 10 & 14; sprint forward 100 m. in minutes 4, 8, 12, 16 B. “Plyo July-o Week 1″: plyometrics exercises, some still to be determined, but definitely including line-hops tabata (
Read More

CFCY Endurance Training Saturday 6/28/2014 @ 8:30AM

“Amaziballs” Teams of 2 (or 3 depending on # of people)  will race to collect the most wall balls.  Balls will be placed at the 200, 300 and 400 M markers, with the heaviest balls at the 200M, and the lighter balls at the 300M and 400M markers. 1 person retrieving balls  a
Read More

Wednesday, June 25, Endurance WOD (5 PM, 6 PM)

A. Death by 10 meters: two cones are spaced 10 m. apart; complete 1 trip across the cones in the first minute, 2 trips in the second minute, … , until you cannot complete N trips in the Nth minute. B. Lactate Shuttle: Run or row 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on. 
Read More

Wednesday, June 18, Endurance WODs (5 PM, 6 PM)

Boxing WOD: A. Warmup: 10 min. jump rope (that’s old school!) B. Get ready to rumble: 10 rounds of 3:00 each with 1:00 rest interval. Five stations, which you’ll “visit” twice: Station 1. Shadow boxing; Station 2. AMRAP: 10 jab-cross combinations with dumbells
Read More

CFCY Endurance Training Saturday 6/14/2014 @ 8AM

“CARSE” 21-18-15-12-9-6-3 Squat Clean(95/65) Double Unders Deadlifts (185/130) Box Jumps (24/20) Each Round begins with a 50 M bear crawl ***BRING GLOVES-300M worth of Bear Crawl***  
Read More