''Tag Team Intervals'' (12.31.2009)

Warm-up Drills (12.31.2009)
Row 500m
2 Rounds of
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Push Press (45lbs)

''Tag Team Intervals''(12.31.2009)
Teams of 2 CrossFitters will be attempting to complete the maximum number of reps possible in the time intervals prescribed. Both team members will execute the intervals below in order, one athlete's work time is another's rest (Example: CrossFitter A Burpees x 1:30 followed by CrossFitter B Burpees x 1:30). There are three rounds, each for a smaller increment of time, total points will determine victory.
1:30 x Clean and Jerk (135/95)
1:30 x Burpees
1:30 x Box Jumps (20'')
1:00 x Clean and Jerk (135/95)
1:00 x Burpees
1:00 x Box Jumps (20'')
:30 x :30 x Clean and Jerk (135/95)
:30 x Burpees
:30 x Box Jumps (20'')

CrossFit Endurance Rest Day (12.31.2009)

''Max Effort Press and Jackie'' (12.29.2009)

Warm-up Drills (12.30.2009)
1000m Row
9-6-3 reps each of
Dead-hang Pull-ups
Sit-ups
Box Jumps (20'')
Push-ups

''Max Effort Strict Press''(12.30.2009)
Press 3-3-1-1-1

Post loads to comments.

''Jackie'' (12.30.2009)
Complete the following for time:
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

CrossFit Endurance WOD (12.30.2009)
''Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min rest,
6 min on x 3:00 min rest,
7 min on x Done!

Post distances to comments.

''Bennett'' (12.29.2009)

Warm-up Drills (12.29.2009)

Row 2ooom

Samson St retch

Hip/Shoulder Mobility Drills

''Bennett'' (12.29.2009)

Complete 10 Rounds of the following.

10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups

10 x KB Swings

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

CrossFit Endurance WOD (12.29.2009)
90% of Personal Record for your chosen distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post distances to comments.

''Max Effort Box Jumps'' (12.28.2009)

Warm-up Drills (12.28.2009)
Row 750m
2 Rounds of
12 x Air Squat
12 x Push-ups
12 x GHD Sit-ups

''Max Effort Box Jumps''(12.28.2009)

Box Jump for Maximum Height 1-1-1-1-1

Post vertical records to comments.

''SDHP, Wallball Met.Con.'' (12.28.2009)

Complete 7 Rounds for time of
10 x Sumo Deadlift High-Pull (95lbs)
10 x Wallball (20lbs)

Post times to comments.

CrossFit Endurance WOD (12.28.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off

Post distances to comments.

Rest Day (12.27.2009)

Rest Day (12.27.2009)

CrossFit Endurance Rest (12.27.2009)

''I wish to preach, not the doctrine of ignoble ease, but the doctrine of the strenuous life,

the life of toil and effort, of labor and strife;

to preach that highest form of success which comes, not to the man who desires mere easy peace, but to the man who does not shrink from danger, from hardship, or from bitter toil, and who out of these wins the splendid ultimate triumph.''

–Theodore Roosevelt

Rest Day (12.26.2009)

Rest Day (12.26.2009)

CrossFit Endurance WOD (12.26.2009)
10 x Repeats with 5 x rest for your choice of the following:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

''Optional Skill Development Met.Con.'' (12.25.2009)

Warm-up Drills (12.25.2009)
Today's drills should be chosen by each individual athlete.
One way to ensure proper preparation before training would be to simply re-cycle a previous WOD's warm-up outline (all WODs are accessible on our website in the Archives section).
If anyone is having difficulty deciding on a warm-up, or feels uncomfortable doing so, please contact us and we will get back to you as soon as possible.

''Optional Skill Development Met.Con.'' (12.25.2009)
Complete 30 Rounds for time of
1 x Single-Leg Squat (Non-dominant)
1 x Single-Leg Squat (Dominant)
1 x Handstand Push-up

Notes: Scale these movements as needed, preferably using familiar methods you've encountered in the Stable and been instructed on. This WOD needs as much attention to technique and full range of motion practice as each athlete can provide, and as always safety is paramount when executing CrossFit training. If anyone has questions or concerns with regards to the safe and effective undertaking of this WOD please feel free to E-mail or call us and we will get back to you as soon as possible.

CrossFit Endurance WOD (12.25.2009)
Swim, Bike, Run, or Row (C2)
9 Minute Max Effort

Cover as much Distance as Possible.

Post distances to comments.

''Power Snatch, Double-under Met.Con.'' (12.24.2009)

Warm-up Drills (12.24.2009)
750m Row
2 Rounds x Burgener Drill (PVC/45lbs)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Power Snatch, Double-under Met.Con.'' (12.24.2009)

Complete 3 Rounds of the following:

With a 3:00 running clock,
12 x Power Snatch (95lbs)
Max Reps x Double-unders for remaining time

Rest 3:00

Post total combined reps to comments.

Skill Development (12.24.2009)

2 Rounds at your own pace of
30 x Abmat Sit-ups
30 x Hindu Push-ups

Video Link: Hindu Push-up Demo Video

CrossFit Endurance WOD (12.24.2009)

Swim, Bike, Run, or Row (C2)
4 Rounds of 5 min intervals x 3 min rest.
Hold maximal distance possible on each of the 5 min rounds.

Post distances to comments.

''Cliffhanger'' (12.23.2009)

Warm-up Drills (12.23.2009)
Run 800m
12 x Burpee Box Jumps (20'')
12 x Jumping Pull-ups
Shoulder Opening Drills
Hip Mobility Complex

''Cliffhanger'' (12.23.2009)
Complete 7 Rounds for time of
3 x L Pull-up
4 x Deadhang Pull-ups
5 x Kipping Pull-ups

Skill Development (12.23.2009)
Complete the following for time
21 x Goodmornings
15 x Back Squat (115lbs)
18 x Goodmornings
18 x Back Squat (115lbs)
15 x Goodmornings
21 x Back Squat (115lbs)

Notes: Goodmornings are executed with a bumper plate held centered across the shoulders/back.
A slight bending of the knees is acceptable for athletes who have flexibility limitations (this should allow for greater ROM without compromising mid-line stability). Range of motion difficulties are usually experienced as an inability to maintain a lumbar curve through the movement.

Post times to comments.

CrossFit Endurance Rest Day (12.23.2009)

''Clean and Jerk Ascension Ladder'' (12.22.2009)

Warm-up Drills (12.22.2009)
Row 500m
2 rounds at your own pace of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Air Squats
9 x Knees-2-Elbows

''Clean and Jerk Ascension Ladder'' (12.22.2009)
With a continuously running clock do one 135 pound Clean and Jerk the first minute,
two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute...
continuing as long as you are able.

Use as many sets each minute as needed. Power Clean, Squat Clean, Push Jerk, and Split Jerk are all viable options.

Post rounds/reps completed to comments.

Skill Development (12.22.2009)
Perform 2-3 Rounds of the following ring sequence, if possible move from start to finish without coming down:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

CrossFit Endurance WOD (12.22.2009)
Swim, Bike Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

Post distances to comments.

''Homecoming'' (12.21.2009)

Warm-up Drills (12.21.2009)
Row 1000m
9 Fundamentals x 10 reps each
Shoulder Opening Drill
Samson Stretch

''Homecoming'' (12.21.2009)
Complete as many rounds as possible in 20:00 of
7 x Thrusters (45lbs)
7 x Pull-ups
7 x Burpees

Post rounds completed to comments.

Skill Development (12.21.2009)
3 Rounds at your own pace of
21 x GHD Sit-ups
21 x Back Extensions

CrossFit Endurance WOD (12.21.2009)
85-90% of best time for your chosen distance.
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
C2: SC: 10min- LC: 15min- U:20min

Post distances to comments.

Rest Day/Holiday Schedule (12.19-20.2009)

''A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently and die gallantly. Specialization is for insects.'' --Robert Heinlein

Holiday Schedule:
We will be open for normal hours/days that are not listed below. WODs will still be posted for our normal 5 day training cycle, days that we are closed will involve WODs easily handled at home.
Saturday Dec 19: Closed
Thursday Dec 24: 9-12am
Friday Dec 25: Closed
Saturday Dec 26: Closed
Thursday Dec 31: 9-12am
Friday Jan 1: Closed
Saturday Jan 2: Closed

Rest Day (12.19-20.2009)

CrossFit Endurance Rest Day (12.19-20.2009)

''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)

Warm-up Drills (12.18.2009)
2:00 x Single-Unders
3 Rounds of
9 x Pull-ups
9 x Push-ups
12 x Air Squats

''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)
Complete 3 Rounds for time of:
500m Row
21 x Rings Dips
12 x Pull-ups

Post times to comments.

Skill Development (12.18.2009)
3 Rounds of L-sit/V-sit Time Trial
Hold an L-sit/V-sit for maximum time, rest as long as you need between rounds.

CrossFit Endurance WOD (12.18.2009)
Swim: 3 x 350y/m, 2 min Recoveries, Best possible pace
Bike: 3 x 5k, 2 min Recoveries, Best possible pace
Run: 3 x 1000m, 2 min Recoveries, Best possible pace
C2: 2 x 1200m, 2 min Recoveries, Best possible pace

Post times to comments.

''Max Effort Deadlift, Heavy Met.Con.'' (12.17.2009)

Warm-up Drills (12.17.2009)
750m Row
Samson Stretch
Deadlift Warm-up Sets/Reps

''Max Effort Deadlift, Heavy Met.Con.'' (12.17.2009)
Deadlift 3-3-1-1-1

Post loads to comments.

Skill Development (12.17.2009)
4 Rounds for time of:
6 x Deadlift (75% 1RM)
12 x Wallball (20lbs)
18 x GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (12.17.2009)
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

''Thruster, Box Jump, Ring Push-up Met.Con.'' (12.16.2009)

Warm-up Drills (12.16.2009)
1000m Row
2 Rounds of
12 x Burpees
12 x Medicine Ball Cleans (20lbs)
12 x Knees-2-Elbows

''Thruster, Box Jump, Ring Push-up Met.Con.'' (12.16.2009)
Complete 10,9,8,7,6,5,4,3,2,1 reps for time of:
Thrusters (115lbs)
Box Jumps (20'')
Ring Push-ups

Post times to comments.

CrossFit Endurance WOD (12.16.2009)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest

Post distances to comments.

''Everglades'' (12.15.2009)

Warm-up Drills (12.15.2009)
100 x Single-Unders
9 Fundamentals x 10 reps each
50 x Double-Unders

''Everglades'' (12.15.2009)
4 Rounds for time of
Row 500m
Run 400m

Post times to comments.

Skill Development (12.15.2009)
Accumulate the following time in as few sets as possible:
2:00 x Handstand

CrossFit Endurance Rest Day (12.15.2009)

''Power Elizabeth'' (12.14.2009)

Warm-up Drills (12.14.2009)
Row 750m
2 Rounds of
12 x Deadlift (45lbs)
12 x Hang Power Clean (45lbs)

''Power Elizabeth'' (12.14.2009)
21-15-9 reps for time of:
Power Clean (135lbs)
Ring Dips

Post times to comments.

Skill Development (12.14.2009)
2 Rounds of:
30 x Knees-2-Elbows x :30 rest

CrossFit Endurance WOD (12.14.2009)
Swim, Bike, Run, or Row (C2)
6 Rounds of :90 seconds on x :90 seconds rest

Post distances to comments.

Rest Day (12.13.2009)

Rest Day (12.13.2009)

CrossFit Endurance WOD (12.13.2009)
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

Rest Day (12.05.2009)

Rest Day (12.05.2009)

CrossFit Endurance WOD (12.05.2009)
Swim, Bike, Run, or Row (C2)
8 Rounds of :20 max effort x :10 rest

Post distances to comments.

''Annie'' (12.11.2009)

Warm-up Drills (12.11.2009)
Row 1000m
Shoulder Dislocates (PVC)
Samson Stretch

''Annie'' (12.11.2009)
50-40-30-20-10 rep rounds for time of:
Double-unders
Abmat Sit-ups

Post times to comments.

Skill Development (12.11.2009)
Complete for time:
75 x Push Press (95lbs)

Post times to comments.

CrossFit Endurance Rest Day (12.11.2009)

''Squat Clean, Pull-up Met.Con.'' (12.10.2009)

Warm-up Drills (12.10.2009)
Row 500m
2 Rounds of
12 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
6 x Front Squat (45lbs)

''Squat Clean, Pull-up Met.Con.''
21-15-9 reps for time of:
Squat Cleans (95lbs/65lbs)
Pull-ups

Post times to comments.

Skill Development (12.10.2009)
3 Rounds of
:30 x L-sit
:30 x Rest

CrossFit Endurance WOD (12.10.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of
1 min on x 1 min off,
1 min on x 1 min off,
1 min on x 1 min off

Hold distances as consistent as possible.

Post distances to comments.

''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)

Warm-up Drills (12.09.2009)
Row 500m
15 x Medicine Ball Cleans (20lbs)
15 x Push-ups
Shoulder Opening Drill

''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)
5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups

Post times to comments.

Skill Development (12.09.2009)
2 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

CrossFit Endurance WOD (12.09.2009)
Swim, Bike, Run, or Row (C2)
15 minute Time Trial

Cover as much distance as possible.

Post distances to comments.

''Row, Overhead, Burpee Met.Con.'' (12.08.2009)

Warm-up Drills (12.08.2009)
3 rounds at your own pace of
18 x Double-unders
7 x Pull-ups
7 x Push-ups
7 x Air Squats

Sub in 36 x Double-Under ''attempts'' as needed.

''Row, Overhead, Burpee Met.Con.'' (12.08.2009)
Complete the following for time:
1000m Row
30 x Overhead Squats (95lbs)
50 x Burpees

Post times to comments.

Skill Development (12.08.2009)
3 Rounds of
25 x GHD Sit-ups
Rest :30 between rounds.

CrossFit Endurance WOD (12.08.2009)
Swim: 10lbs vest or weight, 3 x (50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3 x ( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3 x ( 200m + 400m+ 600m)
C2: 20lbs vest 3 x ( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set.

Post times to comments.

''Nicole'' (12.07.2009)

Warm-up Drills (12.07.2009)
750m Row
9 Fundamentals x 10 reps each
Samson Stretch

''Nicole'' (12.07.2009)
Complete as many rounds as possible in 20:00 of:
400m Run
Max Pull-ups

Post rounds completed and reps per round to comments.

Skill Development (12.07.2009
12 x Strict Ring Dips
1:00 x Ring Support

Emphasize a slow and controlled full range of motion, holding at the bottom of reach Ring Dip for :02.

CrossFit Endurance Rest Day (12.07.2009)

Rest Day (12.05.2009)

Rest Day (12.05.2009)

CrossFit Endurance WOD (12.05.2009)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post Distances to comments.

CrossFit Portsmouth & Vagabond CrossFit Get Some

CrossFit Portsmouth & ''The LumberJack 20''
Support our brethren at CrossFit Portsmouth as they host a special event aimed at raising money for Families of the Fort Hood Massacre.

Our CrossFit community has rallied globally under this compassionate and inspiring cause.

Details surrounding the event can be found by following the link below.

CrossFit Portsmouth & ''The Lumberjack 20 WOD''



Vagabond CrossFit's new facility opens it's doors on Saturday December 5th

Congratulations to Vagabond CrossFit and Kevin O'malley on the new facility, Get Some!

Check Out Vagabond CrossFit's New House

Rest Day (12.05.2009)

CrossFit Endurance WOD (12.05.2009)
''Tempo 90%''
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Hold pace at 90% of your best time for the prescribed distance.

Post Distances to comments.

''The Barbell Humbler'' (12.04.2009)

Warm-up Drills (12.04.2009)
400m Run
3 Rounds of
6 x Medicine Ball Cleans (20lbs)
6 x Burpees
Hip Mobility Complex

''The Barbell Humbler'' (12.04.2009)
Complete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Clean (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)

Post rounds completed to comments.

Skill Development (12.04.2009)
Complete 3 Rounds of:
:30 x Right Plank
:30 x Prone Plank
:30 x Left Plank

Time only progresses when the movement is engaged, breaks stop the clock.

CrossFit Endurance WOD (12.04.2009)
''10 x Sprints''
Swim: 20 x 25m/y all out sprints from mid pool start and finish w/ 1:00 recoveries
Bike: 8 x 1k all out sprints w/ 2:00 recoveries
Run: 10 x 100m all out sprints w/ :90 recoveries
C2: 10 x 125m all out sprints w/ 1:00 recoveries

Post times to comments.

''Horseshoes and Hand Grenades'' (12.03.2009)

Warm-up Drills (12.03.2009)
Row 400m
18 x Thrusters (45lbs)
Row 400m

''Horseshoes and Hand Grenades'' (12.03.2009)
Complete 50-35-20 reps for time of
Wallball (20'')
Double-Unders
Abmat Sit-ups

Post times to comments.

CrossFit Endurance Rest Day (12.03.2009)

Stable News:
The e-mail below is from ''Bada-Bing'' (Sam R.) who recently went abroad to Italy as a language instructor. Sam has been preparing for this adventure since well before he started training with us in the Stable, and now he can finally start enjoying the nuances of teaching Italians swear words in English. If anyone wants to contribute vocabulary you can contact him through our comments section, as he still posts his WOD scores daily.

''Samy,
I'm doing good man. How are you? Yeah, I am Italy. Got here the 10th. Been teaching for two weeks now. It's going pretty good so far. It took me about a week to find a good gym. Let's just say Crossfit NH is one of a kind. The gyms here lack rowing machines, med. balls and intensity to help you to keep moving, but I am learning to cope.
The receptionist at the gym always interupts me during the timed WOD because she wants to learn some English, which also sucks. Also, I don't know what it is but 68 kgs feels alot heavier than 150lbs ... I think my high carb/pasta diet is effecting my performance ... Anyways I will talk to you soon and tell everyone I say hello.''
--The Infamous Mr. Ritigliano (aka Bada-Bing)

''Christine'' (12.02.2009)

Warm-up Drills (12.02.2009)
800m Run
15-12-9 reps each of
Pull-ups
Abmat Sit-ups
KB Swings (16kg)

''Christine'' (12.02.2009)
Complete 3 Rounds for time of
500m Row
12 x Deadlifts (bodyweight)
21 x Box Jumps (24'')

Post times to comments.

Skill Development (12.02.2009)
10 x Handstand Push-ups
1:00 x Handstand Hold

Attempt to complete this workload in as few sets as possible.

Post times to comments.

CrossFit Endurance WOD (12.02.2009)
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

''Transference'' (12.01.2009)

Warm-up Drills (12.01.2009)
5 Rounds of

Speed Rope 1:00 work x :15 rest
9 Fundamentals x 7 each
Shoulder Dislocates

''Transference'' (12.01.2009)'' (12.01.2009)
Overhead Squat 5-3-1-1-1 reps
Rest 3:00
Complete 5 Rounds for time of
10 x Front Squat
10 x Burpees

To determine Front Squat load use 95%, 100%, 105%, or 110% of Best Overhead Squat Single Rep Maximum.

Post loads, percentage used, and times to comments.

CrossFit Endurance WOD (12.01.2009)
Swim, Bike, Run, or Row (C2)
12 min Time Trial

Post distances to comments.

''Ring Dip, Pull-up Met.Con.'' (11.30.2009)

Warm-up Drills (11.30.2009)
Row 500m
2 Rounds of
12 x Burpees
12 x Medicine Ball Cleans (20lbs)

''Ring Dip, Pull-up Met.Con.'' (11.30.2009)
Complete 10 Rounds for time of
10 x Ring Dips
10 x Pull-ups

Post times to comments.

Skill Development (11.30.2009)
3 Rounds for time of
21 x GHD Sit-ups
21 x Back Extensions

Post times to comments.

CrossFit Endurance WOD (11.30.2009)
Swim, Bike, Run, or Row (C2)
4 Rounds of 5:00 x 3:00 rest
Hold maximal distance possible on each of the 5 min rounds.

Post distances to comments.

Rest Day (11.29.2009)

Rest Day (11.29.2009)

CrossFit Endurance Rest Day (11.29.2009)

Rest Day (11.28.2009)

Rest Day (11.28.2009)

CrossFit Endurance WOD (11.28.2009)
Swim, Bike, Run, or Row (C2)
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest

Hold maximum distance possible on work intervals.

Post distances to comments.

''Helen'' (11.27.2009)

Warm-up Drills (11.27.2009)
200 x Single-Unders
12-9-6 reps each of
Walking Lunges
Push-ups
Jumping Pull-ups
Abmat Sit-ups

''Helen'' (11.27.2009)
Complete 3 Rounds for time of
400m Run
21 x Kettlebell Swings (55lbs)
12 x Pull-ups

Post times to comments.

Skill Development (11.27.2009)
30 x Hang Squat Cleans (45lbs)

CrossFit Endurance WOD (11.27.2009)
''Tempo 90%''
Swim: SC: 8min LC: 12min U: 20min
Bike: SC: 30min LC: 50min U: 70min
Run: SC: 15min LC: 30min U: 60min
C2: SC: 10 min LC: 15min U: 20min

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''Turkey to Burpee'' (11.26.2009)

Happy Thanksgiving!

''Turkey to Burpee'' (11.26.2009)
Complete the following for time, immediately after eating your thanksgiving meal:
100 x Burpees

You may eat again if any accidental discharges occur.

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CrossFit Endurance WOD (11.26.2009)
Swim, Bike, Run, or Row (C2)
5 Rounds of :40 max distance possible x :20 rest

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