4 rounds:
Run 200 meters……rest 60 seconds
Run 200 meters……rest 60 seconds
Run 400 meters……rest 60 seconds
Buy Out
2 rounds
Row 250 meters…… Rest 2 min
The endurance W.O.D. for CrossFit Cypress Members only, Thanks for your Cooperation.
3 rounds for time of:
5 Hang Power Cleans(m:135/f:65)
5 push Jerks (Same Bar as above)
5 Back Squats ( Same Bar as Above)
Run 400 Meters
Post weight, time and thoughts to comments. Don’t forget your 26 unbroken burpees.
“FRAN”
21-15-9 of
Thrusters (m:95/F:65)
Pull Ups
Post weights, times and thoughts to comments. Don’t forget your 25 unbroken burpees.
Dead Lifts
5-3-2-1-1-1
Then after short rest:
2 Rounds for time of:
10 Dead Lifts (m:225/f:135)
Run 800 meters
Post weight, times and thoughts to comments. Don’t forget your 24 unbroken burpees.
With an assigned partner complete the following:
You will have two minutes at each station to complete max reps of:
Sit ups
Push ups
Pull ups
Squats
While one partner is working the other partner is counting and judging. Ensure that every movement meets standards. I want to hear “No Rep” if your partner does not meet the standards!
Both partners will complete each station before moving on to the next station. Stations may be completed in any order.
Post rep and thoughts to comments.
Team Row!
Complete the following for time:
100 Walking Lunge Steps
75 Jumping Jacks
50 Jumping Squats
25 Pull Ups
50 Push Ups
75 Sit Ups
100 Squats
Post time and thoughts to comments.
Back Squats
5-5-3-3-1-1-1
Warmthemupthenmakeitheavy!!!
ohistolethiscrapfromchrisbell!!
Then A.M.R.A.P. in 7 minutes of:
5 Front Squats (m:135/f:75)
5 Push Jerks (same bar as above)
35 Double Unders
Post weights, completed round and thoughts to comments. Don’t forget to do your 19 unbroken burpees.
4 rounds for time of:
Run 400 meters
5 pull ups
10 push ups
15 Goblet Squats (m:50/f:30)
Post weights and time to comments. Don’t forget your 18 unbroken burpees!
Every minute on the minute for as long as possible ( not to exceed 20 minutes) of:
1 Clean
2 Push Jerks
3 Power Cleans
This is done with 1 bar.
Post weights and number of completed minutes to comments. Don’t forget your 17 unbroken burpees
|
|
|
|
|
|
