''Heavy Front Squat Triples'' (03.01.2009)

Warm-up Drills (03.01.2009)
Row 500m
2 Rounds of
10 x Deadlifts (45lbs)
10 x Front Squats (45lbs)
10 x Push Press (45lbs)
10 x Bent Over Rows (45lbs)
Samson Stretch
Minimum of 2 Warm-up sets in preparation for heavy Front Squats.

''Heavy Front Squat Triples'' (03.01.2009)
Front Squat 3-3-3-3-3

Post loads to comments.

''Practice Makes Perfect'' (03.01.2009)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Squat Cleans (95/65lbs)
Pull-ups
Abmat Sit-ups

Post times to comments.

CrossFit Endurance WOD (03.01.2009)
''Hill Climb Time Trial''
Swim: 500m, add a t-shirt, parachute or boots & utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

''Grace'' (02.26.2010)

Warm-up Drills (02.26.2010)
Row 1000m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch
Shoulder Opening Drill

''Grace'' (02.26.2010)
For time
30 x Clean and Jerk (135lbs/95lbs)

Post times comments.

Skill Development (02.26.2010)
21-18-15-12-9-6-3 reps each for time of

Push-ups

GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (02.26.2010)
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.

''Viking Nancy'' (02.25.2010)

Richard Lansky defines the ''core'' in his article from USA Weightlifting Magazine:
"...the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.

The core has two major functions,

1) Force transfer and stabilization and

2) Force reduction and stabilization. The first function is the exercise scientist's way of saying,

'You can't shoot a cannon out of a canoe' and the second function is the corollary, 'You can't catch what's shot at you in a canoe either."

Warm-up Drills (02.25.2010)
3:00 x Single-unders
Shoulder Dislocates (PVC)
2 Rounds at your own pace of
7 x Snatch Balance (45lbs)
7 x Overhead Squats(45lbs)
7 x Pull-ups
7 x Hang Squat Snatch (45lbs)
Hip Mobility Complex

''Viking Nancy'' (02.25.2010)

Complete 5 Rounds for time/max reps of
500m Row
Max Reps Possible x Overhead Squat (50% Bodyweight)

Post total time, the load used for overhead squats, and total number of reps to comments.

Skill Development (02.25.2010)
3 Rounds at your own pace of
12 x Pistols, alternating sides
12 x Hindu Push-ups

Notes: Scale as needed to execute a controlled full range of motion for both movements.

CrossFit Endurance Rest Day (02.25.2010)

''Hump Day'' (02.24.2010)

Warm-up Drills (02.24.2010)
Row 500m
2 Rounds of 10 reps each
Air Squats
Push-ups
KB Swings (16kg)

''Hump Day'' (02.24.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Pull-ups
50 x Push Press (65/45lbs)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Back Extensions
50 x Abmat Sit-ups
50 x Wall Ball Shots (20/14lbs)
50 x Sumo Deadlift High-Pull (65/45lbs)
50 x Burpees

Post times to comments.

CrossFit Endurance WOD (02.24.2010)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest exactly the time it takes you to do each work interval per set.
Example: If it takes 35 seconds to run 200m you would rest 35 seconds before proceeding.

Post times to comments.

''Blackjack'' (02.23.2010)

Warm-up Drills (02.23.2010)
750m Row

2 Rounds of
9 x Dead-hang Pull-ups
9 x Burpees
Samson Stretch
Warm-up Sets as needed for the WOD (Deadlift)

''Blackjack'' (02.23.2010)
Complete 5 Rounds for time of
9 x Deadlift (225lbs/185lbs)
15 x Ring Dips
21 x Double-unders

Post times to comments.

Skill Development (02.23.2010)
8 Rounds of the following
:05 x L-Sit/V-sit
:10 x Rest

CrossFit Endurance WOD (02.23.2010)

Tempo 85%
Swim: SC: 15min, LC: 20min, U: 30min
Bike:SC-LC 70min, U: 90min
Run: SC: 20min, LC: 40min, U: 70min
C2: 25min

Post distances to comments.

''Heavy Press'' (02.22.2010)

Warm-up Drills (02.22.2010)
Row 500m (Damper 6)
12-9-6 reps each of
Deadlift (45lbs)
Front Squat (45lbs)
Press (45lbs)

''Heavy Press'' (02.22.2010)
Strict Press 5-3-1

Post loads to comments.

''2k Time Trial'' (02.22.2010)
Row 2000m for time

Post times to comments.

CrossFit Endurance WOD (02.22.2010)
Swim, Bike, Run, or Row (C2)
9 Rounds of:
1 minute on x 1 minute off

Post distances to comments.

''Task Priority Nate'' (02.19.2010)

Warm-up Drills (02.19.2010)
750m Row
10 x Push-ups
10 x Box Jumps (20'')
10 x Jumping Pull-ups
Hip Mobility Complex
Shoulder Opening Drill

''Task Priority Nate'' (02.19.2010)
Complete 10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (24/16kg)

Post times to comments.

Skill Development (02.19.2010)
2 Rounds at your own pace of

5 x Overhead Squat (45lbs)
5 x Hang Power Snatch (45lbs)
5 x Pressing Snatch Balance (45lbs)
5 x Heaving Snatch Balance (45lbs)
5 x Hang Squat Snatch (45lbs)

Important Notes:
Thank you to the Coaches and Athletes of Cathletics.com for sharing their ever expansive digital library and training archives with us. The open source, mutually supportive nature of this community is something we are priveliged to be a part of.
Overhead Squat
Hang Power Snatch
Pressing Snatch Balance
Heaving Snatch Balance
Hang Squat Snatch

CrossFit Endurance Rest Day (02.19.2010)

''Camille'' (02.18.2010)

Warm-up Drills (02.18.2010)
Row 500m (Damper of choice)
9 Fundamentals x 7 reps each (PVC)

''Camille'' (02.18.2010)
Complete 3 Rounds for time of
600m Run
Five Sets of:
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post times to comments.

Skill Development (02.18.2010)
Complete the following in as few sets as possible.
:30 x Ring Support
:15 x Ring L-sit
50 x Abmat Sit-ups
:15 x Ring L-sit
:30 x Ring Support

CrossFit Endurance WOD (02.18.2010)
Swim, Bike, Run, or Row (C2)
5 Rounds of

:40 seconds on x :20 seconds off

Terrain, damper, and incline are your choice.

Post distances to comments.

''Purgatory'' (02.17.2010)

Warm-up Drills (02.17.2010)
Row 500m
2 Rounds at your own pace of
18 x KB Swings (16kg)
9 x Push-ups
9 x Knees-2-Elbows
9 x Box Jumps (24'')

''Purgatory'' (02.17.2010)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Front Squats (95/65lbs)
Push Press (95/65lbs)
Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (02.17.2010)

Swim, Bike, Run, or Row (C2)
12 minute Time Trial.
Cover the maximum distance possible in the time allotted.

Post distances to comments.

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)

''You have to practice hurting. There is no question about it... You have to practice being hazed. You have to learn to take a bunch of junk and accept it with a sense of humor.''

--Laurence Gonzales, Deep Survival

Warm-up Drills (02.15.2010)
2:00 x Single-unders
15 x Medicine Ball Cleans
15 x Jumping Pull-ups
50 x Double-unders

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)
Complete as many rounds as possible in 20:00 of
250m Row
21 x Sumo Deadlift High-Pull (95/65lbs)
12 x Pull-ups

Post rounds completed to comments.

Skill Development (02.16.2010)
3 Rounds at your own pace of
L-sit/V-sit for maximum time
15 x GHD Sit-ups

CrossFit Endurance WOD (02.16.2010)
4-6x Repeats
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Max Effort Power Clean Singles'' (02.15.2010)

Warm-up Drills (02.15.2010)
500m Row
2 Rounds at your own pace of
7 x Dead-hang Pull-ups
9 x Push-ups
12 x Abmat Sit-ups
15 x Air Squats

Warm-up Sets/Reps as necessary for Max Effort Power Cleans.

''Max Effort Power Clean Singles'' (02.15.2010)
Power Clean 1-1-1-1-1

Post loads to comments.

''Tabata Two-Step I.'' (02.15.2010)
8 Rounds of Row (for Calories)
(:20 max effort x :10 rest)
Transition from the last :10 rest immediately into
8 Rounds of Ring Push-ups
(:20 max effort x :10 rest)

Post lowest score for each movement to comments.

CrossFit Endurance Rest Day (02.15.2010)

''Run, Thruster, Swing Met.Con.'' (02.12.2010)

Warm-up Drills (02.12.2010)
Row 750m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill

''Run, Thruster, Swing Met.Con.'' (02.12.2010)
Complete 3 Rounds for time of
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (24/16kg)

Post times to comments.

Skill Development (02.12.2010)
5 x Dead-hang Muscle-ups
or
7 x Muscle-ups
or
15 x False Grip Ring Pull-ups (Dead-hang w/ rings to chest)
15 x Ring Dips (Strict w/ full ROM)

CrossFit Endurance WOD (02.12.2010)
Swim, Bike Run, or Row (C2)
1 min on x 60 sec off,
1 min on x 50 sec off,
1 min on x 40 sec off,
1 min on x 30 sec off,
1 min on x 20 sec off,
1 min on x 10 sec off,
... Go back up the ladder, finishing with
1 min on x 50 sec off,
1 min on x Done!

Post distances to comments.

''Angie'' (02.11.2010)

Warm-up Drills (02.11.2010)
Row 1000m
Rest 1:00
Row 500m for time (Damper at personal preference)
Record Power Ratio for 500m Time Trial
Hip Mobility Complex

''Angie'' (02.11.2010)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Abmat Sit-ups
100 x Air Squats

Post times to comments.

Skill Development (02.11.2010)
Rest and Recover...

CrossFit Endurance WOD (02.11.2010)
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 85% first 1500m recover 1 min, then 95% for second 1500m

Post times to comments.

''Snowbound Diane'' (02.10.2010)

Warm-up Drills (02.10.2010)
Row x 8 minutes (Damper 4)
15 x Deadlift (45lbs)
15 x Front Squat (45lbs)
15 x Press (45lbs)
Minimum of 2 warm-up sets (5-10 reps each) for deadlift loads used during ''Diane''.

Notes: Record your Power Ratio.

''Snowbound Diane'' (02.10.2010)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.

Skill Development (02.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:20 x Pront Plank
:20 x Left Side Plank
:20 x Right Side Plank

CrossFit Endurance WOD (02.10.2010)
Swim, Bike, Run, or Row (C2)
4 x 5:00 min intervals w/ 3min recoveries between rounds.

Post distances to comments.

''The Worst Way to Travel'' (02.09.2010)

Warm-up Drills (02.09.2010)
800m Run
12 x Push-ups
12 x Walking Lunges
8 x Snatch Balance (45lbs)
8 x Overhead Squats (45lbs)

''The Worst Way to Travel'' (02.09.2010)
Complete 5 Rounds for time of
Overhead Walking Lunges (45lb Barbell, Snatch Grip) x 50 feet
21 x Burpees

Skill Development (02.09.2010)
3 Rounds at your own pace of
15 x Back Extensions
25 x Double-Unders

Notes: Substitute 60 x Double-Under attempts if necessary.

CrossFit Endurance Rest Day (02.09.2010)

''Two Hundo'' (02.08.2010)

Warm-up Drills (02.08.2010)
Row 500m (Worst Damper Setting)
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
Shoulder Dislocates (PVC)
Row 500m (Best Damper Setting)

Notes: Record Power Ratio and damper setting used for both 500m Row intervals.

''Two Hundo'' (02.08.2010)
Complete 10 Rounds for time of
10 x L-sit Pull-ups
10 x Wallball (20lbs/14lbs)

Post times to comments.

Skill Development (02.08.2010)
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats

CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.

Post distances to comments.

''Choose Your Own Adventure'' (02.05.2010)

Warm-up Drills (02.05.2010)
Row 1000m
''Burgener Drill'' (PVC)
2 Rounds of
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 Clean x 3

''Choose Your Own Adventure'' (02.05.2010)
Take 6500lbs from ground to overhead anyway possible for time.

Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).

You may choose from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (02.05.2010)

Complete 100 x Ring Dips for time.

Form is primary, time component is secondary.

Post times to comments.

CrossFit Endurance WOD (02.05.2010)
Cover as much distance as possible in your sport's prescribed time.
Swim: 10 min TT
Bike: 15 min TT
Run: 15 min TT
C2: 10 min TT

Post distances to comments.

''Waterborne Helen'' (02.04.2010)

Warm-up Drills (02.04.2010)
Run 800m
15 x Goodmornings (45lbs)
15 x Back Squats (45lbs)
15 x Push Press (45lbs)
15 x Bent Over Rows (45lbs)
Hip Mobility Complex

Notes: The barbell is in a low back squat position across the shoulders for goodmornings. Bent over rows are executed with an underhand grip on the barbell, torso parallel to the deck.

''Waterborne Helen'' (02.04.2010)
Complete 3 Rounds for time of
21 x KB Swings (24/16kg)
12 x Chest-2-Bar Pull-ups
500m Row

Post times to comments.

Skill Development (02.04.2010)
3 Rounds at your own pace of
Handstand Push-ups x 5
Handstand Hold x :20
GHD Sit-ups x 25

Notes: Scale as needed in order to ensure complete, full range of motion handstand push-ups.

CrossFit Endurance WOD (02.04.2010)
5 x Big Interval Repeats
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.

''The 9 Fundamental Circles of Hell'' (02.03.2010)

Warm-up Drills (02.03.2010)
500m Row
12-9-6 reps each of
Deadhang Pull-ups
Push-ups
Abmat Sit-ups
Box Jumps (20'')

''The 9 Fundamental Circles of Hell'' (02.03.2010)
This WOD is one of the garage crucibles we used to instill a deep understanding of the fundamental movements in our original crew of CrossFitters. One such athlete, Mr. Sock Foul himself, recently returned from a tour overseas and we thought this would be a perfect time to reintroduce an old nightmare of a WOD. While definitely challenging in the stamina and endurance domains of fitness the primary emphasis here is for each athlete to demonstrate correct technique across all nine fundamental movements while under duress.

The link below is to the original post/day that we did this WOD, the nostalgia is thick when going back there and reading of everyone's epic triumphs.

Original Post

The Round/Rep Scheme Explained...
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. The order of movements added each round is as follows (check the image for the table chart we used to keep things simple):
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

CrossFit Endurance Rest Day (02.03.2010)

''Pyramid Jackie'' (02.02.2010)

Warm-up Drills (02.02.2010)
80 x Single-Unders
15 x Burpees
15 x Jumping Pull-ups
15 x Medicine Ball Cleans
40 x Double-Unders

''Pyramid Jackie'' (02.02.2010)
500m Row
25 x Thrusters (45lbs)
30 x Pull-ups
25 x Thrusters (45lbs)
500m Row

Post times to comments.

Skill Development (02.02.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit (Paralettes)
15 x Back Extensions

CrossFit Endurance WOD (02.02.2010)
Swim, Bike Run, or Row (C2)
3 Rounds of the following with 2 minutes rest between efforts;
:30 sec on x :30 sec off,
:30 sec on x :25 sec off,
:30 sec on x :20 sec off,
:30 sec on x :15 sec off,
:30 sec on x :10 sec off,
:30 sec on x :05 sec off,
:30 sec on x Done

Post total distance covered for each round to comments.

''Max Effort Back Squats'' (02.01.2010)

Warm-up Drills (02.01.2010)
Row 1000m (Damper Setting on 3)
9 Fundamentals x 7 reps each (PVC)
Shoulder Dislocates (PVC)
Back Squat Warm-up Sets/Reps as needed

Notes: The epic devastation planned for today was bumped back to Wednesday. While this change in the order of WODs will allow for better numbers on our back squat max efforts, it is primarily because certain athletes couldn't make it in today and the thought of them missing out on such a special pain-festival was unbearable.

''Max Effort Back Squats'' (02.01.2010)
Back Squat 3-3-1-1-1

Post loads to comments.

Skill Development (02.01.2010)
18-15-12-9 reps for time of
Ring Push-ups
Pull-ups

CrossFit Endurance WOD (02.01.2010)
Hold pace at 85-90% RPE
Swim: SC:12min, LC:15min, U:20 min
Bike: SC: 30min, LC: 35min, U: 45min
Run: SC:20min, LC: 35min, U: 45min
C2: SC:12min, LC: 15min, U:20 min

Post distances to comments.