Endurance - beyond the whiteboard

Endurance
Rancho Santa Margarita, California http://www.crossfitendurance.com

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Endurance WODs

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5 x 5:00 TT, spin/rest 3:00 (bike)

Bike: 5 x 5:00 TT, spin/rest 3:00 Post distance covered.

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6 x 600m, rest 90 seconds (run)

Run: 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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6 x 750m, rest 90 seconds (row)

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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3 x 300m (swim)

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

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Movements

Bike Rest Run Row Swim

Gym Activity

Adam Puckett Endurance
Got sloppy on everything

Murph : 57 mins 20 secs | Rx'd

Run, 1 mi, 7:45 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi, 11:40

Comment · 0 Comments · May 25, 2013
Alan Pamayo Endurance
Can't Handstand Walk; Subbed 15 Handstand Hand Lifts

AMRAP 10 mins: Chest-to-bar Pull-ups and Handstand Walks : 7 rounds | Not Rx'd

10:00 AMRAP: 5 Chest-to-bar Pull-ups Handstand Walk, 15 m

Comment · 0 Comments · May 25, 2013
Donna Wilson Endurance

AMRAP 12 mins: Dumbbell Snatch (one arm - R)s, Dumbbell Snatch (one arm - L)s and Kettlebell Goblet Squats : 4 rounds + 10 Dumbbell Snatch (one arm - R)s + 10 Dumbbell Snatch (one arm - L)s + 2 Kettlebell Goblet Squats | Rx'd

12:00 AMRAP: 10 Dumbbell Snatch (one arm - R)s, 25 lbs 10 Dumbbell Snatch (one arm - L)s, 25 lbs 15 Kettlebell Goblet Squats, 12 kg

Comment · 0 Comments · May 25, 2013
Donna Wilson Endurance

Every 31 secs for 3 mins: Power Snatch : Completed | Rx'd

Every 31 secs for 3 mins 2 Power Snatches, 35 lbs 2 Power Snatches, 35 lbs 2 Power Snatches, 35 lbs 2 Power Snatches, 35 lbs 2 Power Snatches, 35 lbs 2 Power Snatches, 35 lbs

Comment · 0 Comments · May 25, 2013
Donna Wilson Endurance

Every 1 min for 8 mins: 3 Position Snatch : Completed | Rx'd

Every 1 min for 8 mins 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs 1 3 Position Snatch, 35 lbs

Comment · 0 Comments · May 25, 2013
Donna Wilson Endurance

FT: Kettlebell Swing (Russian)s and Box Jump (16 in.)s : 5 mins 45 secs | Not Rx'd

30 Kettlebell Swing (Russian)s, 16 kg 30 Box Jump (16 in.)s 20 Kettlebell Swing (Russian)s, 16 kg 20 Box Jump (16 in.)s 10 Kettlebell Swing (Russian)s, 16 kg 10 Box Jump (16 in.)s

Comment · 0 Comments · May 24, 2013
Donna Wilson Endurance

Wendler Deadlift: Week 1 : Completed | Rx'd

Sets 5 Deadlifts, 65% 1RM | 120 lbs 5 Deadlifts, 75% 1RM | 140 lbs 8 Deadlifts, 85% 1RM | 155 lbs

Comment · 0 Comments · May 24, 2013
Jason Wood Endurance

Swim 1450 yd TT : 30 mins | Rx'd

Interval Swim, 1450 yd | 30:00

Comment · 0 Comments · May 24, 2013
Alan Pamayo Endurance
Ran intervals this morning (4x4:00); Splits: 7:15, 8:18(1.1),7:11; AVG: 7:19

Run 5 km TT : 22 mins 44 secs | Rx'd 22 secs

Interval Run, 5 km | 22:44

Comment · 0 Comments · May 24, 2013
Alan Pamayo Endurance

Back Squat 10x2 at 65% 1RM, rest 45 secs : Completed | Rx'd

Sets : rest 45 secs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs

Comment · 0 Comments · May 24, 2013

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