''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

Post distances to comments.

''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.

Post times to comments.

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

Post distances to comments.

''Max Effort Overhead Complex'' (11.25.2009)

Warm-up Drills (11.25.2009)
Run 800m
9 Fundamentals x 10 reps each

''Max Effort Overhead Complex'' (11.25.2009)
Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5 reps

All attempts at Press, Push Press, Push-Jerk max efforts must come from the ground.

Post loads to comments.

Skill Development (11.25.2009)
Row 1000m for time

Post times to comments.

CrossFit Endurance Rest Day (11.25.2009)

''Diane Gets Jumpy'' (11.24.2009)

Warm-up Drills (11.24.2009)
Row 500m
2 Rounds of
15 x Wallball Shots (20lbs)
15 x Medicine Ball Cleans (20lbs)

''Diane Gets Jumpy'' (11.24.2009)
15-12-9-6-3 rep rounds for time of:
Deadlift (185lbs)
Handstand Push-ups
Squat Jump (1 foot above max reach)

Post times to comments.

Skill Development (11.24.2009)
7 Rounds at your own pace of
10 x Back Extensions
:10 x L-sit/V-sit

CrossFit Endurance ''Ruminations'' (11.24.2009)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post times to comments.

''Run, Thruster, K2E Met.Con.'' (11.23.2009)

Warm-up Drills (11.23.2009)
Row 2000m
Build up to holding 500m splits at 1:50 or faster.
Samson Stretch
Hip Mobility Complex

''Run, Thruster, K2E Met.Con.'' (11.23.2009)
Complete 3 Rounds for time of:
400m Run
21 x Thrusters (95lbs)
21 x Knees-2-Elbows

Post times to comments.

Skill Development (11.23.2009)
3 Rounds at your own pace of
9 x Handstand Push-ups
9 x Deadhang Pull-ups

CrossFit Endurance WOD (11.23.2009)
Swim, Bike, Run, or Row (C2)
9 minutes at maximal effort for total distance.

Post distances to comments.

Rest Day (11.22.2009)

Thanksgiving Holiday Hours:
We will be closed this Thanksgiving, enjoy the holiday and we will see everyone for normal hours on Friday.

Rest Day (11.22.2009)

CrossFit Endurance WOD (11.22.2009)
8 rounds for maximum distance of (:20 x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Elevate the rear of the rower or use a damper setting of 10.

Post distances to comments.

Rest Day (11.21.2009)

Rest Day (11.21.2009)

CrossFit Endurance Rest Day (11.21.2009)

"The Iron never lies to you.

You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal.

The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend.

It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

--Rollins

Support one of our own as he runs a marathon for Dana-Farber
Rambo's Marathon Fundraiser

''Fight Gone Bad!" (11.20.2009)

Warm-up Drills (11.20.2009)
Speed Rope x 2:00
3 Rounds of
9 x Air Squat
9 x Push Press (45lbs)
9 x SDHP's (45lbs)

''Fight Gone Bad!" (11.20.2009)
Three rounds for total points of:
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate", the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Skill Development (11.20.2009)
15 x Snatch Balance (45lbs)
or
21 x Overhead Squats (45lbs)

CrossFit Endurance WOD (11.20.2009)
Swim, Bike, Run, or Row (C2)
Complete 10 meters on the min.

Every minute, add 10 meters.

Post rounds completed to comments.

''Hang Clean, Ring Dip, Sit-up AMRAP" (11.19.2009)

''How's it going, the gym looks great, out here in the middle of nowhere at a tiny patrol base. There's almost 2 feet of moondust in some places here. Things are going pretty good and the dog is making it better, can't wait to be back in the real gym. Hope everything's well.''

-Dan

Warm-up Drills (11.19.2009)

Row 750m
12 x Deadlift (45lbs)
12 x Hang Power Clean (45lbs)
12 x Front Squat (45lbs)
12 x Push Press (45lbs)

''Hang Clean, Ring Dip, Sit-up AMRAP" (11.19.2009)
Complete as many rounds as possible in 20:00 of:
12 x Hang Power Clean (115lbs)
15 x Ring Dips
21 x Abmat Sit-ups

Post rounds completed to comments.

Skill Development (11.19.2009)
Rest for tomorrow.

CrossFit Endurance WOD (11.19.2009)
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Post times to comments.

''The Self Fulfilling Prophecy" (11.18.2009)

PK, it was a blast having you train with us over the last few months, we can't wait to see you excel on your journey towards NSW.

Warm-up Drills (11.18.2009)
800m Run
9 Fundamentals x 12 reps each
Samson Stretch

''The Self Fulfilling Prophecy" (11.18.2009)
3 Rounds for time of:
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps

Post time and number of jumps to comments.

Skill Development (11.18.2009)
50 x GHD Sit-ups

CrossFit Endurance WOD (11.18.2009)
Swim, Bike, Run,or Row (C2)
6 Rounds of
(:90 seconds max distance x :90 seconds rest)

Post distances to comments.

"5km Time Trial" (11.17.2009)

Warm-up Drills (11.17.2009)
Row 500m
2 Rounds of
15 x Burpees
12 x Box Jumps (20'')
9 x Pull-ups

"5km Time Trial Run" (11.17.2009)
Run 5km for time.

Post times to comments.

Skill Development (11.17.2009)
Accumulate the prescribed time for your choice of the following:
Handstand Hold (against wall) x 2:00
or
Freestanding Handstand x 1:00

CrossFit Endurance Rest Day (11.17.2009)

"Bear Complex" (11.16.2009)

Warm-up Drills (11.16.2009)
Row 1000m
18-15-12 reps each of
Push-ups
Medicine Ball Cleans
Knees-2-Elbows

"Bear Complex" (11.16.2009)
Complete 5 Complexes working towards your max weight. 7 rounds with 1 rep each of the following movements constitutes 1 complex.
i. Power Clean
ii. Front Squat
iii. Push-Press
iv. Back Squat
v. Push-Press
The bar can not touch the ground during a complex or it is a fail.

Demo Video

Post loads for completed complexes to comments.

''The PK Special'' (11.16.2009)
The following ladder must be completed in order with unbroken sets, for time:
3 x Double-Unders
5 x Double-Unders
7 x Double-Unders
9 x Double-Unders
11 x Double-Unders
13 x Double-Unders
15 x Double-Unders
17 x Double-Unders
19 x Double-Unders
21 x Double-Unders

Post times to comments.

CrossFit Endurance WOD (11.16.2009)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1min on x 3 min rest
1min on x 3 min rest
1min on x 3 min rest

Post distances to comments.

Rest Day (11.15.2009)

Rest Day (11.15.2009)

CrossFit Endurance ''Time Trial'' (11.15.2009)
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 times to comments.

Rest Day (11.14.2009)

Rest Day (11.14.2009)

CrossFit Endurance WOD (11.14.2009)
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

"Row, Lunge, Burp Met.Con." (11.13.2009)

Warm-up Drills (11.13.2009)
400m Run
9 Fundamentals x 7 reps each
Samson Stretch

"Row, Lunge, Burp Met.Con." (11.13.2009)
Complete 5 Rounds for time of:
500m Row
25 x Walking Lunges
15 x Burpees

Post times to comments.

Skill Development (11.13.2009)
Accumulate in as few sets as possible:
2:00 x Ring Support
:45 x L-sit/V-sit

CrossFit Endurance Rest Day (11.13.2009)

"Max Effort Back Squat Triples" (11.12.2009)

Warm-up Drills (11.12.2009)
800m Run
2 Rounds of
15 x Kettlebell Swings
15 x Abmat Sit-ups
15 x Burpee Jumping Pull-ups

"Max Effort Back Squat Triples" (11.12.2009)
Back Squat 3-3-3-3-3

Post loads to comments.

Skill Development (11.12.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

CrossFit Endurance WOD (11.12.2009)
Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in each of the specified time intervals.
6 min x 3 min rest
4 min x 2 min rest
1 min x 30 sec rest
30 sec x 15 sec rest
15 sec x Done.

Post distances to comments.

"J.T." (11.11.2009)

Veterans Day 2009
''Greater love has no one than this, that he lay down his life for his friends.''

Warm-up Drills (11.11.2009)
Row 1000m
2 Rounds of
12 x Thrusters (45lbs)
12 x Back Extensions
12 x GHD Sit-ups

"J.T." (11.11.2009)
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post times to comments.

CrossFit Endurance WOD (11.11.2009)
Tempo 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

"Nancy" (11.10.2009)

Warm-up Drills (11.10.2009)
50 x Double-Unders
9 Fundamentals x 10 reps each
35 x Double-Unders
Samson Stretch

"Nancy" (11.10.2009)
5 Rounds for time of:
400m Run
15 x Overhead Squat (95lbs)

Post times to comments.

Skill Development (11.10.2009)
3 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 (11.10.2009)
5 x Intervals
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.

"Cindy" (11.09.2009)

Warm-up Drills (11.09.2009)
500m Row
15 x Burpees
15 x Box Jumps (20'')
Shoulder Opening Drill

"Cindy" (11.09.2009)
Complete as many rounds as possible in 20:00 of:
5 x Pull-ups
10 x Push-ups
15 x Squats

Post rounds completed to comments.

Skill Development (11.09.2009)
15 x Hang Squat Cleans
15 x Hollow Rocks/V-ups
15 x Supermans

CrossFit Endurance Rest Day (11.09.2009)

Rest Day (11.08.2009)

''Take rest; a field that has rested gives a bountiful crop.''
--Ovid, BC 43-18 AD, Roman Poet

Rest Day (11.08.2009)

CrossFit Endurance WOD (11.08.2009)
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Use wattage display, holding highest possible.

Post distances to comments.

Rest Day (11.07.2009)

Rest Day (11.07.2009)

CrossFit Endurance WOD (11.07.2009)
Swim, Bike, Run, or Row (C2)
20:00 Time Trial

Cover as much distance as possible.

Post distances to comments.

''The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction."

-Coach Glassman

"Michael" (11.06.2009)

Warm-up Drills (11.06.2009)
500m Row
3 Rounds of
12 x Walking Lunges, alt legs
12 x Push-ups

"Michael" (11.06.2009)
Three rounds for time of:
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (11.06.2009)
9 x Press (45lbs)
12 x Push Press (45lbs)
15 x Push Jerk (45lbs)

CrossFit Endurance WOD (11.06.2009)
Swim, Bike, Run, or Row (C2)
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.

"Row, Smashed, Row" (11.05.2009)

Warm-up Drills (11.05.2009)
400m Run
2 Rounds of
12 x KB Swings (16kg)
12 x Abmat Sit-ups
12 x Kipping/Hollow Swing

"Row, Smashed, Row" (11.05.2009)
Complete the following for time:
600m Row
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95lbs)
Burpees
600m Row

Post times to comments.

Skill Development (11.05.2009)
Attempt to complete the workload in one set without coming off the rings. The dips are strict and controlled.
:30 Support
8 x Ring Dips
:15 Support
4 x Ring Dips

CrossFit Endurance Rest Day (11.05.2009)

''Deadhang, Squat, Double-Under Met.Con.'' (11.04.2009)

Warm-up Drills (11.04.2009)
Row 750m
15 x Thrusters (45lbs)
15 x Knees-2-Elbows
Shoulder Opening Drill

''Deadhang, Squat, Double-Under Met.Con.'' (11.04.2009)
Complete 5 Rounds for time of:
10 x Pull-ups
20 x Squats
30 x Double-Unders

Post time to comments.

CrossFit Endurance WOD (11.04.2009)
Swim, Bike, Run, C2
5:00 x 2:30 rest
6:00 x 3:00 rest
7:00 x Done

Post distances to comments.

"Kelly" (11.03.2009)

Warm-up Drills (11.03.2009)
Row 500m
9 Fundamentals x 10 reps each
Hip Mobility Complex

"Kelly" (11.03.2009)
Complete five rounds for time of:
Run 400m
30 x Box jump (24'')
30 x Wallball (20lbs)

Post time to comments.

Skill Development (11.03.2009)
2 Rounds at your own pace of:
7 x Deadhang Pull-ups
:21 x L-sit/V-sit

CrossFit Endurance WOD (11.03.2009)
Tempo 85-95%
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 8C5% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Push Press and Power Snatch Max Effort Singles/AMRAP" (11.02.2009)

Warm-up Drills (11.02.2009)
Row 1000m
9 x Shoulder Dislocates (PVC)
9 x Press (45lbs)
9 x Hang Power Snatch (45lbs)
9 x Overhead Squats (45lbs)
9 x Push Press (45lbs)

''Push Press and Power Snatch Max Effort Singles" (11.02.2009)
Push Press 1-1-1-1-1
Power Snatch 1-1-1-1-1

''Prilepin's AMRAP''
Using 75% of the load from your best Push Press and Power Snatch complete as many rounds as possible in 12:00 of

4 x Push Press

4 x Power Snatch

8 x GHD Sit-ups

Post loads lifted (Max Effort), and rounds completed (AMRAP) to comments.

CrossFit Endurance WOD ''Tosh'' (11.02.2009)
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x ( 1/2mile + 1 mile + 2 mile)
Run: 3 x ( 200m + 400m + 600m)
C2: 3 x ( 250m + 500m + 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times for each round to comments.

Rest Day (11.01.2009)

Rest Day (11.01.2009)

CrossFit Endurance Rest Day (11.01.2009)

''Ever since I was a child I have had this instinctive urge for expansion and growth.

To me, the function and duty of a quality human
being is the sincere and honest development of one's potential.''
--Bruce Lee