Category: Endurance

2012-06-09

Post author By CrossFitMGM
Post date June 8, 2012

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>

9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>

10:00 & 11:00 a.m.
CrossFit For Hope Fundraiser WOD
Join our team and/or donate to St. Jude’s Hospital.

“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CrossFit Endurance Mobility Workouts

2012-06-05

Post author By CrossFitMGM
Post date June 4, 2012

CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)

Mobility WOD

Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest

Tags Fran, Pullup, Thruster

CrossFit Endurance Foundations Workouts

2012-06-02

Post author By CrossFitMGM
Post date June 1, 2012

9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>

9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>

9:00 ~ 11:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.

10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!

CrossFit Endurance Workouts

2012-05-31

Post author By CrossFitMGM
Post date May 30, 2012

CrossFit WOD
10:00 Skill
– Rope Climbs

Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees

Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery

Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.

Row
Two Rounds:
– 500m Row
– 1:00 Recovery

Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.

Tags Burpee, Clean, Pullup

CrossFit Endurance Workouts

2012-05-29

Post author By CrossFitMGM
Post date May 28, 2012

CrossFit WOD
EMOM – 7:00
– 3 Back Squats

KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees

Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.

Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.

Tags Burpee, KB Swing, Squat

CrossFit Endurance Workouts

2012-05-24

Post author By CrossFitMGM
Post date May 23, 2012

CrossFit WOD
Five Rounds:
– 5 Push Press
– 25 Calories Row

Endurance WOD
Run
For Rounds:
– 400m Run
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds

Row
For Rounds
– 500m Row
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds

Tags Press, Rower

CrossFit Endurance Workouts

2012-05-22

Post author By CrossFitMGM
Post date May 21, 2012

CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)

Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.

Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.

Tags Clean, Jerk, KB Swing

CrossFit Endurance Foundations Workouts

2012-05-19

Post author By CrossFitMGM
Post date May 18, 2012

9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>

10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.

10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!