Endurance

This Week’s Endurance WOD

On a continuously running clock, complete: 0-5 minutes EMOM: 25 Unbroken Double Unders 5-10 minutes AMRAP: Row (for max calories) 10-15 minutes EMOM: 6-8 Burpee Box Jumps with Step Down (24/20) 15-20 minutes EMOM: 4-6 Burpee Pull ups 20-25 minutes… Read more »

This Week’s Endurance WOD

As a group of 2-3 people (depending on class size and rowing ability), complete 45 minute AMRAP on the rower for max meters, minimum 250 m/maximum 500 m each interval. Rest while your teammate(s) work.

This Week’s Endurance WOD

“CrossFit Bold Test” Row 2000 m for time. On the minute, “Death by Burpee” until the 2000m is completed (or you cannot complete the number of burpees in the minute). You begin with 1 burpee when the clock starts, then… Read more »

This Week’s Endurance WOD

4 rounds: 200/150 m Row Sprint 12 Plate Ground to Overhead (45/25) 21 Unbroken Double Unders Rest 1:1 4 rounds: 250/200 m Row Sprint 12 Plate Ground to Overhead (45/25) 21 Sit ups Rest 1:1 4 rounds: 300/250 m Row… Read more »

This Week’s Endurance WOD

0-10:00 minutes 21-18-15-12-9 reps for time of: Russian Kettlebell Swings (32/24) Goblet Squats (32/24) 10:00-20:00 minutes Row for Max Calories 20:00-30:00 minutes 21-18-15-12-9 reps for time of: Sit ups (Advanced: Toes to Bar) Burpee to Bar

This Week’s Endurance WOD

For time: 50 Double Unders 50 Thrusters (45/33) 40 Double Unders 50 Kettlebell Swings (24/16) 30 Double Unders 50 Sit ups 20 Double Unders 50 No Push up Burpees 10 Double Unders 50 Jumping Lunges (25/each leg)