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Cypress Endurance

5.20.15 Endurance WOD (5 PM, 6 PM)

Regular warmup, followed by… A. Anaerobic endurance: 10 x 100 m. sprint. Effort should take :15-:20, then rest :40-:45. B. Benchmark WOD Cindy! AMRAP 20 of {5 pullups, 10 pushups, 15 squats}. Don’t forget to register for Murph at 9 AM on Memorial Day.
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CFCY Endurance Training Saturday 5/16/2015 8:00AM @ Crossfit Cypress

10 K Row for time.  8:00AM   Only enough time for two heats, total of 16 people.  First 8 with butts on rowers at 8 are in the first heat.   So far I have Carie M., Beth R and Jen T. confirmed for 8 AM.  Message Jamie Lewis on Facebook to reserve your spot. Marlo has the fou
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5.13.15 Endurance WOD (5 PM, 6 PM)

Warmup. A. Stamina part I (week 4): EMOM 12; even minutes 6 strict pullups; odd minutes 12 hand-release pushups. B. Speed project (week 4): 8 x 100 m. sprint. Effort should take :15-:20, then rest :40-:45. C. Stamina part II: AMRAP 12 of {1 pullup, 5 wall-balls}, then {2 pullups, 10 w
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5.6.15 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 3): 6 x {100 m. sprint in :15-:20, followed by :40-:45 rest}. B. Stamina project (week 3): 10 rounds of: {5 pull-ups; 10 pus
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CFCY E-WOD Saturday 5/2/2015 7:30 AM at the Dog Park

5 k run Horse pen creek dog park.  West road and Barker Cypress.
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4.29.15 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 2): 4 x {100 m. sprint in :15-:20, followed by :40-:45 rest}; B. Stamina project (week 2): 20 minute partner AMRAP of: {3 pu
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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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