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Cypress Endurance

5.24.16 Endurance (6 PM)

This is a two-part workout: A. AMRAP 12 of: 10 DB renegade rows, 10 med-ball cleans. Rx for DB is 40/25. Rx for med-ball is 24/14. Rest 4 minutes. B. Alternating EMOM 16 of: Run 200 m., 10 burpees. Scale run distance and burpees to make sure you finish each round under :45.
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CFCY Endurance Training 7:30AM 5/21/2016

A. WarmUp B. Metcon C. Additional Conditioning
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5.19.16 Endurance (6 PM)

For time, four rounds of: Run 600 m., 30 DB thrusters, 20 burpees over the DB, 10 DB hang squat cleans. Rx for dumbbells is 40/30.
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5.17.16 Endurance (6 PM)

Alt EMOM 30: 6-8 Pendlay rows, 12-16 pushups, 6-8 front squats. Rows and squats are performed with a barbell; Rx = 2/3 of bodyweight.
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5.12.16 Endurance (6 PM)

In teams of two, with only one teammate working at a time, complete: 100 Russian kettlebell swings (70/53), 400 Meter Run*, 80 Barbell thrusters (75/53), 400 Meter Run*, 60 Burpees-over-the-barbell, 400 Meter Run*, 80 Barbell thrusters, 400 Meter Run*, 100 Russian kettlebell swings. *
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5.10.16 Endurance (6 PM)

AMRAP 30: Run 200 m., 12 pullups, 24 pushups, Run 200 m., 8 box jumps (24/20), 16 alternating-arm DB snatch (45/30).
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CFCY Endurance Training 8AM Start Saturday 5/7/2016 at Crossfit Cypress

Gym will be open @ 7:45AM for Warm Up. First Round starts @ 8AM Exactly Part A:- 25 Minute time Cap 2 rounds: 400m at moderate pace, 2min rest 400m at mod/fast pace, 2min rest 400m at mod/fast pace, 2min rest 400m at fast pace Rest between rounds: 2min Total: 3200m Workout Pacing: The
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5.5.16 Endurance (6 PM)

AMRAP 25, working with a partner to complete as many rounds and reps as possible of: 5 power cleans (155/105) each, 10 DB snatch (45/30) each, 15 hand-release pushups each, 20 med-ball situps (14/10) each. 50′ wheelbarrow walk, trading positions at 25′. Each partner perfor
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4.21.16 Endurance (6 PM)

AMRAP 25 of: Run 300 m., 12 DB thrusters, 9 box jump-overs, 6 DB hang squat cleans. Rx for each dumbbell = 20% of your body weight (total is 40% of body weight). Rx for box is 24″/20″.
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CFCY Endurance Training Saturday 4/15/2016 8AM at Crossfit Cypress

Hero WOD “Small” 3 rounds for time 1000m row 50 burpees 50 box jumps (24”/20”) 800m run
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