Open gym

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: 
Thruster 95/65
Pull up
Burpee

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)

Friday

Warm Up;

AMRAP 6 min
 Run 100m
10 pass thrus
10 Scap Pull-up

Mobility:

Strength/skill

Limited GOAT: 
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


WOD:


7 min AMRAP
10 Push press
10 burpee

(115/75)
(105/65)
(95/55)
.... scale accordingly

Thursday


Come to CrossFit Endurance! Learn proper ROW technique and increase performance through interval training-every Thursday at 630pm, Uptown.


Warm Up:
6 min AMRAP: 
2 Length Side Lunges
2 Length Power Skips 
10 Paused Goblet Squats

Strength: 

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)


WOD:
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!!


Wednesday

Warm Up:
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

Strength/Skill
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

WOD:

10 min AMRAP
5-10-15-20...
5-5-5-5-5-5...

Wall ball(20/14)
Hang Power Clean

ascending wall ball
5 HPC between each set of Wallballs
adv: 135/95
int: 115/75
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. 


Warm up:

400 m @. 60%

10 leg swings

200 m run backwards

10 ankle rolls

400m @ 75%

10 banded good mornings

Mobility:

Lax ball in arch, shin splint roll out, ankle mash

Strength:

8-10 good mornings x 3 @75%

POSE Drills:

Pulls against the wall, exaggerated pulls, lean into run

WOD:

200 x 8-12  1:1 work to rest, <3 sec deviation between

Tuesday

Come to CrossFit Endurance! Learn proper run technique and improve performance through interval training--every Tuesday at 630pm, Uptown!

Warm up:
6 min AMRAP
Run 100m
Acccumulate :30 in the bottom of a squat
10 Wall Squats

Mobility

Strength/Skill:
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.

Monday

Uptown (8422 Burthe): 11am

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:

100 pull-ups

200 push-ups

300 squats

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)