Uptown 9:00 am - 10:30 am
And 12:30 pm - 2:00 pm
Midcity 10:00 am - 12:00 pm
Saturday Group Class
Warm up: 800m run,
then 2 rounds: 10 pass thrus
10 scap pull ups
10 paused goblet squats
:30 samson stretch/side
WOD: 20min AMRAP in teams of 3/4:
P1 does 1-1-1, then P2 does 1-1-1, then P3 does 1-1-1.Then P1 does 2-2-2, then P2 does 2-2-2, then P3 does 2-2-2.Then P1 does 3-3-3, etc.
Continue pattern until time.Each round to be conducted AFAP.(thrusters should always be unbroken, scale pull ups to ring rows)
AMRAP 6 min
10 pass thrus
10 Scap Pull-up
1) Make-up Mon-Thurs,
2) Extra Mobility,
3) Strict Pull-up, 3-5 ONTM for 8-10 min,
4) DU practice, :30 on :30 rest x 8-10
7 min AMRAP
10 Push press
.... scale accordingly
Come to CrossFit Endurance! Learn proper ROW technique and increase performance through interval training-every Thursday at 630pm, Uptown.
6 min AMRAP:
2 Length Side Lunges
2 Length Power Skips
10 Paused Goblet Squats
Every 2 minutes for a total of 5 working sets:
Power Clean + Squat Clean from the Hip + Squat Clean from above the knee + Squat Clean from the ground (68-73% of Sq Cl max)
12 min EMOM: for 4 SETS
Minute 1: 100 m run
Minute 2: 3-10 TTB or K2E or 5 Slow Roll-ups,
Minute 3 -10-20 Sit-ups
Jeff winning the final workout at the 2014 South Central Regionals!!
To see more pics from this past weekend, visit our FACEBOOK PAGE!!
Rowing Technique/Prep (10 pulls arms only, 10 legs only, 10 full slide)
MOB: HIPS and
Foam roll or double lax ball
to spinal erectors/ lax ball to glutes
For 20 min, trading stations every 2 min:
Row :30 easy, :30 moderate, :30 fast,
P2: Perform :30 DU then 10 Walking Lunges + 10 Air Squats
10 min AMRAP
Hang Power Clean
ascending wall ball
5 HPC between each set of Wallballs
Beg: scale to comfortable movable weight(UB
Hey guys I have to cancel endurance tonight. You can do the below workout on your own, meet at the gym for 6:30 to do it as a group, or join the group WOD instead. Sorry, and see you guys next week.
400 m @. 60%
10 leg swings
200 m run backwards
10 ankle rolls
400m @ 75%
10 banded good mornings
Lax ball in arch, shin splint roll out, ankle mash
8-10 good mornings x 3 @75%
Pulls against the wall, exaggerated pulls, lean into run
200 x 8-12 1:1 work to rest, <3 sec deviation between
Come to CrossFit Endurance! Learn proper run technique and improve performance through interval training--every Tuesday at 630pm, Uptown!
6 min AMRAP
Acccumulate :30 in the bottom of a squat
10 Wall Squats
Every 3 min for a total of 5 sets (2 warm-up, work across for 3 sets)
3 Tempo Front Squats (Tempo is 3 down, 3 hold at bottom, 3 up)
Go heavier than past weeks
EMOM for 15 minutes
Min 1: 1-2 Rope Climbs or 2 Rope Walks
Min 2: 10-15 Sit-ups
Min 3: :30 DU or DU practice.
504 (540 North Cortez): 10am
Downtown (1309 Magazine): 12noon
Warm up: 6min AMRAP
10 scap pushups
1min jump rope
1 length Samson stretch
WOD: Memorial Day Murph
Run 1 mile, then complete in any order:
Then, run 1 mile
(You may complete this as a team)
Jeff finished his last regionals WOD in first place, which changed his overall rank from 7th to ...
SECOND!!! Jeff's going to the 2014 Crossfit Games in California!!!
Warm up: partner up for 2 rounds each (12min)
While P1 rows 3m at a w-u pace, P2 AMRAP:
10 lunging pass thrus
10 broad jumps
:30 samson stretch per side
Mobility: shoulders, calves
Strength: burgener warmup
WOD: 20min AMRAP in teams of 2:
While P1 runs 400m, P2 completes AMRAP:
5 power snatch 95/65
10 box jumps 24/20
15 double unders (50 singles)
(scale to teams of 3, all snatches should be unbroken)
504-861-0610 (call or text)
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GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog