''Michael'' (07.01.2010)

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments." -Thomas Jefferson

Warm-up Drills (07.01.2010)
Row 750m
2 rounds of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Air Squats
Scorpion Stretch
Shoulder Dislocates (PVC)

''Michael'' (07.01.2010)
Three rounds for time of
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (07.01.2010)
With a continuously running clock do one Handstand Push-up the first minute,
two Handstand Push-ups the second minute,
three Handstand Push-ups the third minute...
continuing as long as you are able.

Post number of rounds completed and scaling methods used (if applicable).

CrossFit Endurance WOD (07.01.2010)
''Sprint Repeats''
Swim: 5 x 50m/y ALL OUT SPRINTS. 3 minute recoveries.
Bike: 3 x 1k ALL OUT SPRINTS. 5 minute recoveries.
Run: 4 x 300m ALL OUT SPRINTS. 5 minute recoveries
C2: 4 x 375m ALL OUT SPRINTS. 5 minute recoveries.

Post times to comments.

''The Barbell Humbler'' (06.30.2010)

Warm-up Drills (06.30.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
Samson Stretch
ITB Stretch
Lateral Lunges

''The Barbell Humbler'' (06.30.2010)
Complete as many rounds as possible 20 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post times to comments.

Skill Development (06.30.2010)
Max Time x Ring Support
35 x Knees-2-Elbows
Accumulate the time scored above in as few rounds as possible

Notes: Knees-2-Elbows are without any kip and a :01 second hold at the top and bottom of each rep. Keep it slow and controlled, using as many sets as needed to complete the workload.

CrossFit Endurance WOD (06.30.2010)
''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%,
C2: 1500m: Damper setting between 8-10

Post times to comments.

''Camille'' (06.29.2010)

Warm-up Drills (06.29.2010)
500m Row
9 Fundamentals x 5 reps each (45lbs)
Mobility/ROM
5 x Pull-ups
10 x Push-ups
15 x Squats

*Ensure there is enough flexibility/technique to complete a full range of motion. Movements should be scaled to accomodate this as needed with rubber bands for pull-ups and by placing knees on the deck for push-ups. Air squats can be assisted by using a hanging ring to help athletes that need to work on depth and posture... everyone loves squat therapy.

''Camille'' (06.29.2010)
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 (06.29.2010)

Rest for tomorrow or work on 2 weak link skills of your choice. Practice, Practice.

CrossFit Endurance WOD (06.29.2010)
''3x7 Minute Intervals''
Swim, Bike, Run, C2
3 Rounds of
(7:00 on x 3:00 rest)

Post distances to comments.

''Heavy Presses'' (06.28.2010)

The experience of participating in two full days of world class training at the hands of talented Coaches, CrossFit athletes, and Olympic Medalists can only be described as profound.

We were privileged to host and support an event like this where athletes from our community were able to train with and learn directly from passionate Olympic Lifting Coaches.

The effects of such comprehensive and detailed instruction are sure to be noticed almost instantly among those in the trenches, diligently working to develop their athletes or themselves. (''It hurts because we love you'')

Thank you to those that came and trained with us, come visit whenever you can our doors are always open to our extended CrossFit family, especially Canadians.
I also want to thank our close knit crew of dedicated trainers and athletes for their enthusiastic and unconditional support. Kyle, Dan, Troy, Nate, Mike, Kevin, and Justin's efforts are what made an amazing weekend possible.
Thank you, I can't say it enough.

Warm-up Drills (06.28.2010)
Run 800m
2 Rounds of
5 x Press
5 x Push Press
5 x Push Jerk
15 x Abmat Sit-ups
Shoulder Opening Drill
Inch Worms
Scorpion Stretch

''Heavy Presses'' (06.28.2010)
With a 10:00 running clock work up to heavy 5 rep set of Presses. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum from two weeks ago you may choose to proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

Skill Development (06.28.2010)
Row 2000m for time

Post times to comments.

CrossFit Endurance Rest Day (06.28.2010)

''The Homecoming Dance'' (06.25.2010)

Important Notice
This Saturday and Sunday (June 26th & 27th) we will NOT be open for make-up WODs/Skill Development Training.
Our facility will be hosting a CrossFit Olympic Lifting Certification over the weekend and we will be at capacity with all the Seminar attendees.
Our normal weekend training hours will resume the weekend after the 4th of July.

Warm-up Drills (06.25.2010)

1:00 Single-Unders
7 x Deadhang Pull-ups
9 x Push-ups
1:00 Single-Unders
12 x Abmat Sit-ups
15 x Air Squats
1:00 Single-Unders

Shoulder Opening Drill (Wall)
10 x Lunge w/ Torso Rotations (alt legs)

''The Homecoming Dance'' (06.25.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
9 x Thrusters (115/85lbs)
18 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (06.25.2010)
At your own pace complete 5-4-3-2-1 reps of
Pistols (Non-Dominant Leg)
Handstand Push-ups
Pistols (Dominant Leg)

Post notes/details from this skill session to comments.

CrossFit Endurance WOD (06.25.2010)
''Tosh''
Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)

Notes: Rest the exact time it takes you to do each interval in each set.
Ex: 200m run in 35 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''NY/NJ Sectional WOD #3'' (06.24.2010)

Warm-up Drills (06.24.2010)
800m Run
9 Fundamentals x 5 reps each (45lbs)
Samson Stretch
Hip Mobility Complex

''NY/NJ Sectional WOD #3'' (06.24.2010)
30 x Overhead Squat (95/65lbs)
30 x C2B Pullups
30 x Power Snatch (95/65lbs)
30 x Feet-2-Bar
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB Swings (24kg/16kg)

Skill Development (06.24.2010)
Rest for tomorrow...

CrossFit Endurance WOD (06.24.2010)
''Tempo 80-90%''
Swim: SC&LC:300m, U:800m
Bike: SC:10 mile, LC:12mile, U:18mile
Run: SC:5k, LC:8k, U:15k
C2: LC:5k

''Death and Taxes'' (06.23.2010)

Fight News

This past Saturday Nuri came out of the cage victorious, earning his win by decision after three rounds of brutality... and just think; he's barely scratched the surface of his potential.

Congratulations, Nuri!

Your crew around here can't wait for your next bout...

Warm-up Drills (06.23.2010)

Run 400m
2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
Shoulder Dislocates (PVC)
Scorpion Stretch
ITB Stretch

''Death and Taxes'' (06.23.2010)
Complete the following for time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Example: If it takes Private Bennatz 6 minutes to make it through all his Wallball shots and Pull-ups he will need to complete 60 x Double-unders to finish the WOD.

Post times to comments.

Skill Development (06.23.2010)
5 Rounds at your own pace of
:10 x L-sit/V-sit (paralettes)
10 x Hip and Back Extensions

Notes: Hip and Back Extensions should be deliberate and controlled, quality is paramount.

CrossFit Endurance WOD (06.23.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x 1:00 rest)
Cover as much distance as possible during each 2 minute work interval.

Post distances to comments.

''Christine'' (06.22.2010)

Warm-up Drills (06.22.2010)
800m Run
2 Rounds
7 x Deadhang Pull-ups
12 x Abmat Sit-ups
12 x KB Swings (16kg)
Shoulder Opening Drill (Wall)
Inch Worms
Samson Stretch

''Christine'' (06.22.2010)
3 Rounds for time of
500m Row
12 x Deadlift (Bodyweight)
21 x Box Jumps (24'')

Skill Development (06.22.2010)
Complete the following in as few attempts as possible.
Ring Support x :45
Rest x :45
Ring Support x :30
Rest x :30
Ring Support x :15

Post # of attempts to comments.

CrossFit Endurance Rest Day (06.22.2010)

''Broomstick Mile'' (06.21.2010)

Warm-up Drills (06.21.2010)
Row 5 minutes (RPE 75%)
15 x Medicine Ball Cleans (20lbs/14lbs)
15 x Burpees
Shoulder Dislocates (PVC)
Scorpion Stretch

''Broomstick Mile'' (06.21.2010)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Notes: If any barbells touch the ground other than at the end of a round or between reps for the Olympic Lifts there is an immediate Burpee Tax of 5 Reps.
Choose PVC, 35, 45, or 65lbs and use that load for all movements.

Post times to comments.

Skill Development (06.21.2010)
3 Rounds at your own pace of
20 x Knees-2-Elbows
20 x Barbell/Abwheel Roll-outs

CrossFit Endurance WOD (06.21.2010)
''Tabata''
8 Rounds of (:20 on 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.
C2: Damper Setting 2 above average.

Post distances to comments.

''Shoot and Move'' (06.18.2010)

Stable Afternoon Hours Today:

We will be opening today at 5:30pm for the afternoon mayhem, we apologize for any inconvenience this causes. This shift in hours is only for today.

Warm-up Drills (06.18.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex
Inch Worms

''Shoot and Move'' (06.18.2010)
Complete 3 Rounds for time of
500m Row
15 x Clean and Jerk (135/95lbs)
30 x GHD Sit-ups

Post times to comments.

Skill Development (06.18.2010)
Perform 3-5 Rounds of the following ''Ring Sequence''.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
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

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

CrossFit Endurance WOD (06.18.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

''Mary'' (06.17.2010)

Warm-up Drills (06.17.2010)
Row 750m (Damper Setting 2)
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
Shoulder Dislocates (PVC)
Duck Walk (10 steps)
Scorpion Stretch

''Mary'' (06.17.2010)

Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols (Alt.legs)
15 x Pull-ups

Post rounds completed to comments.

Skill Development (06.17.2010)
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
15 x KB Swings (24/16kg)
:30 x Plank

CrossFit Endurance WOD (06.17.2010)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag 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.

''Max Effort Press'' (06.16.2010)

Warm-up Drills (06.16.2010)
800m Run
10 x Box Jumps (20'')
10 x Push-ups
10 x Medicine Ball Cleans
Samson Stretch
Shoulder Opening Drill (Wall)

''Max Effort Press'' (06.16.2010)
With a 10:00 running clock work up to a single rep maximum for the Press. Use no more than 5 working sets to determine your maximum (not including warm-ups), rest as needed between efforts.

Post loads to comments.

''NY/NJ Sectional WOD #1'' (06.16.2010)
Complete the following for time
Row 1000m
30 x Burpee Box Jumps (24/20'')
Row 1000m

Post times to comments.

CrossFit Endurance Rest Day (06.16.2010)

''Streets of Fire'' (06.15.2010)

Warm-up Drills (06.15.2010)
500m Row
2 Rounds of
10 x Thrusters (45lbs)
10 x Sumo Deadlift High-Pulls (45lbs)
Inch Worms
Scorpion Stretch

''Streets of Fire'' (06.15.2010)
4 Rounds for time of
400m Run
35 x Wallball (20/14lbs)
20 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Unbroken Challenge, post it if you do it. 14'' Grip on the SDHP's.

Post times to comments.

Skill Development (06.15.2010)
3 Rounds of
20 x Abmat Sit-ups
15 x Back Extensions
5 x Handstand Push-ups (xrom paralettes)

Post handstand range of motion progress to comments.

CrossFit Endurance WOD (06.15.2010)
''Ladders by Time''
Swim, Bike, Run, or Row (C2)
1 min on x 1 min 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,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''Max Effort Overhead Squat Singles'' (06.14.2010)

Warm-up Drills (06.14.2010)
Row 1000m
3 Rounds of
Shoulder Dislocates (PVC)
Overhead Squat x 5
SOTS Press x 5
Pressing Snatch Balance x 5
Hip Mobility Complex

''Max Effort Overhead Squat Singles'' (06.14.2010)
With a 10:00 running clock work up to a heavy one rep max Overhead Squat. Use no more than five working sets (not including warm-ups), resting as needed between efforts.

Post loads to comments.

''Weck Up To Thees'' (06.14.2010)
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

Post times to comments.

CrossFit Endurance WOD (06.14.2010)
''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 then pick it up to 95% for the last 1500m

Post times to comments.

''Jackie Gets Violent'' (06.11.2010)

Warm-up Drills (06.11.2010)
Row 750m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Opening Drill (wall)

''Jackie Gets Violent'' (06.11.2010)
Run 1 mile
50 x Power Cleans (115/75lbs)
30 x Push Jerks (115/75lbs)

Post times to comments.

Skill Development (06.11.2010)
2 Rounds of
20 x GHD Sit-ups
20 x Back Extensions
10 x Pistols (alt. legs)

Notes: Work on developing the next level in your GHD sit-up and pistol range of motion.

CrossFit Endurance WOD (06.11.2010)
''5x 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 (1-3-5 should be the same, and 2-4 should be the same if done outside)
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.

''Slosher'' (06.10.2010)

Warm-up Drills (06.10.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Dislocates
Inchworms
Scorpion Stretch

''Slosher'' (06.10.2010)
Complete for time
250m Row
21 x Pull-ups
21 x KB Swings (24/16kg)
250m Row
18 x Pull-ups
18 x KB Swings (24/16kg)
250m Row
15 x Pull-ups
15 x KB Swings (24/16kg)
250m Row
12 x Pull-ups
12 x KB Swings (24/16kg)
250m Row
9 x Pull-ups
9 x KB Swings (24/16kg)
250m Row
6 x Pull-ups
6 x KB Swings (24/16kg)

Post times to comments.

Skill Development (06.10.2010)
4 Rounds of
:15 x L-sit/V-sit
:30 x Handstand Hold

CrossFit Endurance Rest Day (06.10.2010)

''Heavy Deadlift Singles'' (06.09.2010)

Warm-up Drills (06.09.2010)
Run 800m
12 x Medicine Ball Cleans
12 x Burpees
Hip Mobility Complex
Warm-up Sets and Reps as needed for Max Effort Deadlifts.

''Heavy Deadlift Singles'' (06.09.2010)
With a 10 minute running clock work up to a heavy 1 rep max Deadlift. Use no more than three working sets (not including warm-ups), resting as needed between efforts.

Post loads to comments.

''Tabata Olympics'' (06.09.2010)
8 Rounds (:20 x :10 rest) of
Squat Cleans (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Push Jerk (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Power Snatch (65/45lbs)

Post lowest reps scored for each movement to comments.

CrossFit Endurance WOD (06.09.2010)
8 Rounds of (:30 x :20 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.
C2: Damper Setting 8-10

Post distances to comments.

''No Escape'' (06.08.2010)

Warm-up Drills (06.08.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Box Jumps (20'')
Shoulder Opening Drill (wall)

''No Escape'' (06.08.2010)
Complete the following for time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Ring Dips

Post times to comments.

Skill Development (06.08.2010)
Rest for tomorrow...

CrossFit Endurance WOD (06.08.2010)
''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Row, Burp, Run'' (06.07.2010)

Warm-up Drills (06.07.2010)
Run 800m
9 Fundamentals x 5 reps each (PVC)
Samson Stretch

''Row, Burp, Run'' (06.07.2010)
Three rounds for time of
Row 500m
21 x Burpees
Run 400m

Post times to comments.

Skill Development (06.07.2010)
3 Rounds at your own pace of
15 x Snatch Balance (45lbs)
15 x Overhead Squat (45lbs)
30 x Abmat Sit-ups

CrossFit Endurance WOD (06.07.2010)

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 times to comments.

''There and Back Again'' (06.04.2010)

"Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible."
--Caitlin Glassman, Infant Swim Resource

Warm-up Drills (06.04.2010)
2:00 x Single-unders
10 x Overhead Squats (45lbs)
10 x Burpees
1:00 x Single-unders
Shoulder Dislocates (PVC)
Snatch Grip Torso Rotations (PVC)

''There and Back Again'' (06.04.2010)
Complete the following for time
800m Run
10 x Sumo Deadlift High-Pull (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Double-unders
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: 14'' Grip for Sumo Deadlift High-Pulls (outside edge of hand touches inside edge of knurling on standard Olympic Bars).

Post times to comments.

Skill Development (06.04.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
5 x Deadhang Pull-ups (Supinated)

CrossFit Endurance Rest Day (06.04.2010)

''Bennett'' (06.03.2010)

Warm-up Drills (06.03.2010)
Run 800m
15 x SDHP's (45lbs)
15 x Thrusters (45lbs)
Samson Stretch
Lateral Lunges x 5 each leg

''Bennett'' (06.03.2010)
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 (06.03.2010)
Swim, Bike, Run, or Row (C2)
5:00 x 2:00 Rest
5:00 x 2:00 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest

Hold maximum distances possible on all work intervals.

Post distances to commments.

''Repeat Offender'' (06.02.2010)

Warm-up Drills (06.02.2010)
Row 500m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Dislocates

Inch Worms

''Repeat Offender'' (06.02.2010)
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

Post times to comments.

Skill Development (06.02.2010)
Complete 2 Round of
:30 x Handstand Hold
20 x Pistols (10L/10R)
10 x SOTS Press (45lbs)

CrossFit Endurance WOD (06.02.2010)
''Time Trial''
Complete the prescribed distance as fast as possible. This is an all out maximal effort.
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k

Post times to comments.