Endurance Series - Week 8

Phase Length: 8 Weeks
Week 8 of 8

Monday:Pose Form, 4 rounds, 6:00 on, 4:00 off
Tuesday:15:00 Sand Bag Run, Max Distance
Wednesday:Intensity Only
Thursday:200m Walking Lunge
Friday:Max Distance, 15 minutes
Saturday:5k Run
Sunday:Rest

Pose Run - Work on a MAX EFFORT to maintain your Pose Form during the 6:00 minutes on. When you feel your form deteriorate, stop running and start your active rest (4:00). Work on pose form drills; complete 4 sets in this fashion. Each subsequent round should be shorter if you are contributing maximum effort.

Rest no less than 4 and no more than 8 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com

Show Me Push-Ups Fitness Workout #122

Day 52/58

INTENSITY:
7 Round for Time of:
6 Show-Me Push-Ups
5 Chest-to-Bar Pull-Ups
4 BW Back Squats*

*BW - body weight

RESET:
50-40-30-20-10 of
Double Unders*
Rest, in seconds

Then;
Max UB GHD Sit-Ups**

* If you aren't doing Double-Unders yet, do x3 the given reps in singles...and then work on double unders!!
**UB - Unbroken

Rowing, Swinging and Slamming Fitness Workout #121

Day 51/58

INTENSITY:
3 Rounds for time of:
250m Row
25 KB Swings (1.5p/1p)
30 Ball Slams (20/14)

RESET:
10 Minutes, L-Sit Progression
– On the paralletes, work towards a 30 second L-Sit
– If you cannot do an L-Sit at all, begin with knees completely tucked to the chest and work your way out. Work progressively outward for 10 minutes
– If you have the L-Sit down, do 3 rounds, max time (L-Sit) with a 60 second break between rounds.

Helton Fitness Workout #120

Day 50/58

INTENSITY:
Helton
3 rounds
Run 800m
30 DB squat cleans (50/30 DBs)
30 Burpees

RESET:
2 rounds of:
60s Sit-Squat Hold*
60s Cobra Pose
60s Spider-Man Lunge (each leg)

* At the very bottom of the squat position, hold it and bridge your elbows inside your knees, forcing them outward.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

EMOM Ground to Overhead Fitness Workout #119

Day 49/58

INTENSITY:
EMOM, 12 Minutes
1 Ground to Overhead (155/115)
2 Weighted Box Jumps (1p/.5p @ 24″/20″)
3 Pull-Ups

RESET:
2 Rounds of:
15 Landmine Bus-Drivers (25/15; left and right is 1 rep – Video Link)
50′ Bear Crawl
250m Row

Wall Ball and Double Under Fitness Workout #118

Day 48/58

INTENSITY:
AMRAP 12 Minutes
10 Wall Balls (20/12)
40 Double Unders

Compare to 26 FEB 2013. Post results to comments.

RESET:
4 Rounds of:
2 Heavy Man-Makers
2 Windmills (2 arms, 1 Rep)
2 Wall Walk-Ups

Endurance Series - Week 7

Phase Length: 8 Weeks
Week 7 of 8

Monday:Max Effort, 1 Mile Run
Tuesday:INTENSITY ONLY
Wednesday:800m, 600m, 400m, 200m TTC
Thursday:200m Bear Crawl
Friday:Max Distance, 15 minutes
Saturday:Ruck March, 45minutes
Sunday:4 Rds, Max Strict Pull-Ups, 60s
TTC - Time to Complete; usually Rest TTC or rest the amount of time it took you to complete the exercise.

Rest no less than 4 and no more than 8 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com

Heavy Deadlift Fitness Workout #117

Day 45/58

INTENSITY:
9-6-3 Reps of:
Deadlift (285/225)
2-for-1 Wall Balls (20/14)
Turkish Get-Up (1.5p/1p)

RESET:
3 Minute AMRAP
Wall Walk-Ups

2 Minute AMRAP
Box Jumps (24/20)

1 Minute AMRAP
Calorie Row

Rest up to 60s between AMRAPs

Sprints and Thruster Fitness Workout #116

Day 44/58

INTENSITY:
5 Rounds for Time of:
100m Sprint
9 Snatch (95/65)

RESET:
2 Rounds of:
15 GHD Sit-Ups
50' Spiderman Lunge
15 Around the World (45/25)

Bear Complex Fitness Workout #115

Day 43/58

INTENSITY:
The Bear Complex
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 Rounds (no time component)
Do NOT set the bar down during the 7-set sequence.
Rest no more than 3 minutes between rounds

Penalty: 5 burpees for each time you have to drop the bar during any 7-set sequence.

RESET:
30 Reps in any order of each of the following:
Barbell Roll-Out
Push-Up
Barbell Good Mornings (45/35)
Samson Lunge

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

Run, Deadlift and HSPU Fitness Workout #113

Day 41/58

INTENSITY:
3 Rounds for Time of:
800m Run
21 Deadlift (185/135)
12 HSPU

RESET:
2 Rounds of:
15 GHD Sit-Ups
10 Air Squats
5 Man Makers

Endurance Series - Week 6

Phase Length: 8 Weeks
Week 6 of 8

Monday:5x100m Sprints, EMOM
Tuesday:Max Distance, 20min
Wednesday:INTENSITY ONLY
Thursday:200m Walking Lunge
Friday:5x100m Kareoke, rest 60s
Saturday:400m Bear Crawl
Sunday:Rest
TTC - Time to Complete; usually Rest TTC or rest the amount of time it took you to complete the exercise.

Rest no less than 4 and no more than 8 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com

Toes to Bar, Back Squat and 400m Run Fitness Workout #112

INTENSITY:
5 Rounds for time of:
10 Toes to Bar
15 Back Squats (155/115)
400m Run

RESET:
10 Minutes:
Work Handstand to Forward Roll; if you are good to go with the Forward Roll, complete:

2 rounds of:
4 Wall Walk-Ups
60s Handstand Hold
1 Forward Roll


Handstand to Forward Roll:


Progression to Forward Roll: 

Burpees and Wall Balls Fitness Workout #111

Day 37/58

INTENSITY:
2 Rounds for time of:
50 Burpees
50 Wall Balls

RESET:
3 Rounds of:
50m Tire Sled Pull (55/35)
15 Diamond (Close-Hand) Push-Ups
10 Spiderman Lunges, Alternating

Fran Fitness Workout #110

History of Fran (CrossFit Journal)

Day 36/58

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
For Quality:
30 KB Swings (2p/1.5p)
30 Barbell Spear Press
30 KB Cleans, Alternating
30 Box Jumps (24/20)

Pistol Squat Fitness Workout #109

Day 35/58

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Hang Power Cleans Fitness Workout #108

Day 34/58

INTENSITY:
5 Rounds for time of:
50 Double Unders
10 Hang Power Clean (95/65)
5 Strict Pull-Ups

RESET:
9-6-3 reps of:
KB Swing (2p/1.5p)
Barbell Floor Wipers (95/65)
KB Clean and Jerk
Barbell Roll-Outs

Endurance Series - Week 5

Phase Length: 8 Weeks
Week 5 of 8

Monday:800m Backwards Run
Tuesday:INTENSITY ONLY
Wednesday:Sand Bag Run, 20 minutes
Thursday:50,40,30,20,10 Double Under, 60s rest
Friday:For Time 1.5 Mile
Saturday:Jog, 45 minutes
Sunday:3 Rounds, Max UB Reps: Air Squat; Rest 90s
TTC - Time to Complete; usually Rest TTC or rest the amount of time it took you to complete the exercise.

Rest no less than 4 and no more than 6 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com

Sprints and Box Jumps AMRAP Fitness Workout #107

Day 31/58

INTENSITY:
AMRAP 15 Minutes
10 Wall Balls
15m Sprint
10 Box Jumps
15m Sprint

RESET:
9-6-3 of:
Ring Dips
Knee-Jumps
Spiderman Lunge Steps