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Cypress Endurance

4.22.15 Endurance WOD (5 PM, 6 PM)

Warmup: wall-pulls, marches in place, forward lunge, rear lunge, spiderman lunge, burglars, butt kicks, high knees, high-knee butt kicks; A. Speed project (week 1): 2 x {100 m. sprint in :15, followed by :45 rest} B. Stamina project (week 1): EMOM 15 – Minutes 1, 4, 7, 10, 12: 5
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4.15.15 Endurance WOD (5 PM, 6 PM)

Four rounds for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Burpees Rest 60 seconds 60 seconds of Double-Unders (or attempts) Rest 60 seconds 60 seconds of 15 m. Shuttle Run Rest 60 seconds Perform in teams of two: one partner works for the full 60 seconds
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4.8.15 Endurance WOD (5 PM, 6 PM)

Complete as many rounds as possible in 30 minutes of: 25 DB thrusters; 200 meter DB farmers carry; 800 meter run. Rx for dumbbells is (35/25). May substitute 1 km. row for the .5-mile run.
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4.1.15 Endurance WOD (5 PM, 6 PM)

Buy In: 10 trips through agility ladder or over parallettes (lateral high steps or hops). E*3*MOM: 8 rounds of run 300 m., beginning every 3 minutes on the minute. Effort should always exceed 80%, and should approach 95% for the last three rounds. Cash Out: Burpee tuck-jump tabata (:2
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E-WOD on Saturday 3/28/2015

Due to popular demand, we will NOT be having an E-WOD tomorrow morning. Will resume in two weeks.
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3.25.15 Endurance WOD (5 PM, 6 PM)

Buy In: 30 burpee slam-balls. Slam-Ball Shuttle: For time: 6 rounds of {run 600 m., advance slam-ball 100 m. using chest passes}; finish with a seventh 600 m. run for total distance of 3 miles. Cash Out: 10-8-6-4-2 of {Russian sit-ups with slam ball, walking lunges with slam-ball over
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3.18.15 Endurance WOD (5 PM, 6 PM)

A. Cluster ****: For time: 20 clusters, 5 burpee box jump-overs; 15 clusters, 10 burpee box jump-overs; 10 clusters, 15 burpee box jump-overs; 5 clusters, 20 burpee box jump-overs; B. 1.5 mile run for time. No rest between parts A. and B. A cluster is a squat-clean followed immediatel
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CFCY E-WOD Saturday 3/14/2015 @ 7:45AM

Part A 800 M Run>20 DU>10 Burpees 600 M Run>20 DU>10 Burpees 400 M Run>20 DU>10 Burpees 200 M Run>20 DU>10 Burpees 100 M Run>20 DU>10 Burpees Rest 10 Min Part B 5 Rounds 6 Thrusters (135/95) 10 Jumping Wall Balls (30/20) 14 Air Squats 200 M Row
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3.11.15 Endurance WOD (5 PM, 6 PM)

A. 12 minute AMRAP: Run 150 meters, 15 air squats. B. 3 minute rest. C. Continuous run for 20 minutes at ‘conversational pace'; focus on enjoying the extra hour of sunlight and warm(er) temperature.
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3.4.2015 Endurance WOD (5 PM, 6 PM)

Every 10 minutes, for 40 minutes (4 sets), complete the following as fast as possible: Run 800 Meters, 15 Strict Push-Ups, 15 Butterfly Sit-Ups, 15 Air Squats, 15 Strict Pull-Ups. Scaling for the pull-ups is strict ring rows (not kipping pullups); scaling for the push-ups is hands-ele
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