| 10/26/2017 |
Endurance 2017-10-26 |
4x200m @ 80%
Partner relay - 800, 600, 400, 200
4x200m @ 80%
2 lap cool-down. |
60m 00s
Performed as RX |
| 10/17/2017 |
Endurance 2017-10-15 |
Ladder sprint/jog
Sprint 1 min, jog/walk 1 min
Sprint 2 min, jog/walk 2 min
Sprint 3 min, jog/walk 3 min
Sprint 4 min, jog/walk 4 min
Sprint 5 min, jog/walk 5 min
Sprint 4 min, jog/walk 4 min
Sprint 3 min, jog/walk 3 min
Sprint 2 min, jog/walk 2 min
Sprint 1 min, jog/walk 1 min |
30m 00s
Performed as RX |
| 10/12/2017 |
Endurance 2017-10-12 |
200m run
100m rest
200m run
100m rest
400m run
100m rest
400m run
100m rest
200m run
100m rest
200m run
|
60m 00s
Workout Scaled |
| 10/01/2017 |
Endurance 2017-10-01 |
With a partner, 10 rounds.
Run 200 m, tag partner who runs 200 m, then jog/walk across middle part of field to other side of track to be tagged and perform your next run.
(Coach was Art Sherry) |
2,000 m
Performed as RX |
| 08/21/2017 |
Endurance 2017-08-20 |
2 RFT
Run Spotts loop
10 hill sprints
(scale 30 minute cap)
|
30m 00s
Performed as RX |
| 08/13/2017 |
Endurance 2017-08-13 |
Complicated set of tabata rows, interspersed with tabata squats, strict pullups, situps, and pushups.
Tabata row targeted watts.
I scaled to target watts at
125-135-145-155-165-175-185-195
I am scoring this WOD as minimum number of reps of gymnastics movements
|
34 reps
Workout Scaled |
| 08/06/2017 |
Endurance 2017-08-06 |
AMRAP 30
1 hill
10 burpees
10 jumping squats
20 total mountain climbers
Each round increase by 1 hill |
5 rounds 2 reps
Performed as RX |
| 07/30/2017 |
Endurance 2017-07-30 |
6 rounds for calories (scaled I measured meters)
Bike, row, or ski (ski)
3 min of work
3 min of rest
Pick what you need to work most on |
3688 reps
Workout Scaled |
| 07/23/2017 |
Endurance 2017-07-23 |
AMRAP 30
With a partner, both partners work at same time
600 m run
Partner rows for meters while other partner run, switching off upon return of running partner |
30m 00s
Performed as RX |
| 07/02/2017 |
Endurance 2017-07-02 rowing |
With a partner, a rowing ladder:
1 min row
1 min row (partner, other partner rests)
2 min row
2 min row
3 min row
3 min row
4 min row
4 min row
3 min row
3 min row
2 min row
2 min row
1 min row
1 min row
Try to maintain the same pace throughout.
|
45m 00s
Performed as RX |
| 06/18/2017 |
Endurance 2017-06-18 |
WOD
6 minutes of hills, 3 minutes of "rest"
5 minutes of hills, 2.5 minutes of "rest"
4 minutes of hills, 2 minutes of "rest"
3 minutes of hills, 1.5 minutes of "rest"
2 minutes of hills, 1 minute of "rest
1 minute of hills, 30 seconds of "rest"
"rest" = AMRAP of 20 jumping lunges, 15 situps, 10 mountain climbers, and 5 burpeess
(SCALE regular lunges)
|
18 reps
Workout Scaled |
| 06/04/2017 |
Endurance 2017-06-04 |
WOD
5 minutes of shuttle runs, 2.5 minutes "rest"
4 minutes of shuttle runs, 2 minutes of "rest"
3 minutes of shuttle runs, 1.5 minutes of "rest"
2 minutes of shuttle runs, 1 minutes of "rest"
1 minute of shuttle runs, 30 sec of "rest"
"rest" = repeat following for the allotted time
10 pushups
15 squats
20 situps
|
22m 30s
Workout Scaled |
| 04/16/2017 |
Endurance 2017-04-16 |
(modification of WOD)
10 RFT
10 burpees
10 squats
1 hill sprint |
20m 00s
Performed as RX |
| 03/26/2017 |
Endurance 2017-03-26 |
EMOM 25 (scale 20)
Sprint up and down the hill |
20 reps
Workout Scaled |
| 03/12/2017 |
Endurance 2017-03-12 |
For time (advanced option):
Run 400 m, 15 burpees
Run 400 m, 14 burpees
Run 400 m, 13 burpees
...
Run 400 m, 1 burpee |
48m 27s
Performed as RX |
| 03/05/2017 |
Endurance 2017-03-05 |
scale of Endurance 2017-03-05
AMRAP 35
Row 300 m
Bike 600 m
Ski 300 m
Run 200 m |
4 rounds 300 reps
Workout Scaled |
| 01/29/2017 |
Endurance 2017-01-29 |
5 Rounds
3 minutes of hill sprints
3 minutes (repeat until 3 minutes are up)
20 bicycles (each side)
20 mountain climbers (each side)
20 planks (jump legs out and in, keeping core firm)
(scaled the core work with some rest)
goal is to keep rest time at a minimum while alternating between hill sprints and core workout |
21 reps
Workout Scaled |
| 09/18/2016 |
endurance 2016-09-18 |
EMOM 30
Run up and down the hill
(scale 30 HFT) |
32m 00s
Workout Scaled |
| 09/11/2016 |
endurance 2016-09-11 |
AMRAP 20
Run cloverleaf
20 situps
(Turned this into 2 RFT instead.) |
21m 08s
Performed as RX |
| 07/10/2016 |
Endurance 2016-07-10 |
30 min AMRAP
10 pushups
15 situps
20 squats
1 hill sprint
Every round increase by 1 hill |
6 rounds 10 reps
Performed as RX |
| 06/12/2016 |
Endurance 2016-06-12 |
5k time trial |
32m 13s
Performed as RX |
| 06/05/2016 |
Endurance 2016-06-05 |
Run up to and around each pillar and back down to bottom of hill, for full set of pillars and back |
17m 34s
Performed as RX |
| 05/01/2016 |
Endurance "Marathon Monday, er, Sunday" |
2 RFT
400 m run
26 hand release push-ups
400 m run
26 kettle bell swings (53/35)
400 m run
26 sit ups
400 m run
26 hip extensions
400 m run
26 double unders
400 m run
26 box jumps (24/14)
(SCALE all movements to 15 reps, DUs 10 reps + singles) |
44m 55s
Workout Scaled |
| 04/24/2016 |
Endurance 2016-04-24 |
AMRAP 30
0.75 mile run buy in
Then
30 sit-ups (scaled most on decline)
20 lunges
10 push-ups
1 hill |
7 rounds 0 reps
Workout Scaled |
| 04/20/2016 |
Endurance 1 Mile Time Trial 4/20/2016 |
Mile Time Trial
Compare to 2/10/2016 |
7m 44s
Performed as RX |
| 04/20/2016 |
Endurance 2016-04-20 |
15 minute AMLAP
Every 90 seconds, do 10 burpees then continue running.
Score is number of laps |
2 reps
Performed as RX |
| 04/10/2016 |
Endurance 2016-04-10 |
3 RFT
Row 500m
25 burpees
25 box jumps (24"/20")
25 weighted situps (35/25)
25 KB swings (53/35)
Run 800m |
50m 35s
Performed as RX |
| 04/03/2016 |
Endurance 2016-04-03 |
30 min AMRAP
10 push-ups
15 sit-ups
20 squats
1 hill sprint
Every round increase by 1 hill sprint |
6 rounds 46 reps
Performed as RX |
| 03/26/2016 |
Endurance 2016-03-26 Easter |
Easter Egg WOD
Lunges, squats, situps, pushups, burpees, hills, backward hills |
45m 00s
Performed as RX |
| 03/13/2016 |
Endurance 2016-03-13 Rachel's Birthday WOD! |
Run 5 zig zag hills between the posts
20 situps
30 KB swings (53/36) (SCALE 36)
40 squats
|
41m 45s
Workout Scaled |
| 03/06/2016 |
Endurance 2016-03-06 |
30 min
Row 500m
25 weighted sit-ups
Run 400m |
4 rounds 0 reps
Performed as RX |
| 03/02/2016 |
Endurance 2016-03-02 3MOM 10x300s |
10x300m
0-3 min: run 300m, rest remainder
3-6 min: run 300m, rest remainder
...
24-27 min: run 300m, rest remainder
27-30 min: run 300m, rest remainder |
3,000 m
Performed as RX |
| 02/28/2016 |
Endurance 2016-02-28 The Teddy |
30 min AMRAP
Run 1 loop (.75 mile)
20 KB swings (53/35) (SCALE 35)
5 hills
5 inverted hills (walk/run backwards up the hill) |
1 rounds 623 reps
Workout Scaled |
| 02/24/2016 |
Endurance 20 min AMBAP + 400 m laps |
In 20 min:
Run 1 lap (400m)
2 burpees
Run 1 lap
4 burpees
Run 1 lap
6 burpees
...
Score is total burpees |
42 reps
Performed as RX |
| 02/21/2016 |
Endurance 2016-02-21 |
3 RFT
Run the 0.75 mile loop
20 walking lunges (alternating legs)
15 sit-ups
10 push-ups
5 hills
Advanced: 4RFT |
43m 49s
Performed as RX |
| 02/17/2016 |
Endurance 20 min 100m EMOM |
For 20 min, every minute on the minute, run 100m |
20 rounds 0 reps
Performed as RX |
| 02/14/2016 |
Endurance 2016-02-14 |
Partner WOD
AMRAP 40
One partner runs the tall hill while the other partner rests, alternating
(SCALE 40 min AMRAP individually) |
35 reps
Workout Scaled |
| 02/10/2016 |
Endurance 1 Mile Time Trial |
1 Mile Time Trial (1600m or 4 laps on the track) |
8m 50s
Performed as RX |
| 02/07/2016 |
Endurance 2016-02-07 |
250 m row ... 25 squats ... 200 m run
500 m row ... 50 squats ... 400 m run
500 m row ... 50 squats ... 400 m run
500 m row ... 50 squats ... 400 m run
250 m row ... 25 squats ... 200 m run
(Middle set was a SCALE from 1000 / 100 / 800) |
34m 55s
Workout Scaled |
| 02/03/2016 |
Vintage Endurance 160203 |
For Total Time
8 x 200m
1 Minute Rest between intervals |
14m 30s
Performed as RX |
| 01/03/2016 |
Endurance 2015-01-03 |
60 cal row
50 med ball sit ups 20 lb
40 cal row
30 wall ball shots 20 lb (SCALE 14 lb)
20 cal row
10 burpee box jumps 24 in height |
17m 17s
Workout Scaled |
| 12/20/2015 |
12 Days of CrossFit Endurance |
12 Days of CFE
1 Hill sprint
2 court sprints
3 Star Burst Squats (jumping, hands up)
4 MB Slam Balls, 20 lb MB
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down |
44m 22s
Performed as RX |
| 12/13/2015 |
Endurance 2015-12-13 |
WOD:
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
Run 400
(Actual WOD was
4 RFT
Row 500 m
15 burpee box jump overs 24 inch height
Airdyne 25 cal) |
33m 45s
Performed as RX |
| 12/06/2015 |
Endurance 2015-12-06 |
3 RFT
Reverse Park Perimeter Run
8 hills |
37m 46s
Workout Scaled |
| 11/29/2015 |
Endurance 2015-11-29 |
For Time:
Buy in:
1K row
then
10-9-8-7-6-5-4-3-2-1
Walking Lunge w/ a medicine ball
Burpee
then
800m run |
19m 09s
Performed as RX |
| 11/25/2015 |
Endurance 2015-11-25 |
Beep test
Compare to 2015-10-28 |
6 rounds 3 reps
Performed as RX |
| 11/22/2015 |
Endurance 2015-11-22 |
"Mark Fraser style death march"
15 pylon uphill downhill run course
AMRAP 20
Run the course
Score is number of uphill runs completed |
45 reps
Performed as RX |
| 11/18/2015 |
Endurance 2015-11-18 |
200 m shuttle (100 + 100)
400
600
800
600
400
200 |
19m 26s
Performed as RX |
| 11/15/2015 |
Endurance 2015-11-15 |
EMOM 20
Run up the tall hill, emphasizing quick feet |
20 rounds 0 reps
Performed as RX |
| 11/08/2015 |
Endurance 2015-11-08 |
WOD:
w/ sandbag
10, 9, 8, 7....1
Squat cleans
Run 200m w/ sandbag after each round |
25m 28s
Performed as RX |
| 11/04/2015 |
Endurance 2015-11-04 |
Amrap 18
Run 400 meters
2 Burpees
Add 2 Burpees every lap |
6 rounds 0 reps
Performed as RX |
| 11/01/2015 |
Endurance 2015-11-01 |
Wod:
For Time
Run 200m
Row 600m
Run 400m
Row 400m
Run 800m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m
Compare to 4-12-14 |
24m 18s
Performed as RX |
| 10/28/2015 |
Endurance 2015-10-28 |
Beep Test
Run 20 yard shuttles on the beep.
Time intervals shorten as the test progresses. |
5 rounds 9 reps
Performed as RX |
| 10/24/2015 |
Endurance 2015-10-24 |
For Time
Row 1000
10 push ups
10 med ball sit ups
Row 800
10 push ups
10 med ball sit ups
Row 600
10 push ups
10 med ball sit ups
Row 400
10 push ups
10 med ball sit ups
Row 200
10 push ups
10 med ball sit ups |
19m 11s
Performed as RX |
| 09/05/2015 |
Endurance |
10-9-8-7-6-5-4-3-2-1
Burpees
After each round run down to the path to the bottom of the stairs
run up the stairs |
30m 00s
Performed as RX |
| 09/03/2015 |
Endurance - Tosh |
"Tosh"
3 RFT
Run 200m 1:1 rest
Run 400m 1:1 rest
Run 600m 1:1 rest |
33m 22s
Performed as RX |
| 09/02/2015 |
Endurance |
Tosh
3 RFT
200 m sprint + rest equal to sprint time
400 m sprint + rest equal to sprint time
600 m sprint + rest equal to sprint time |
33m 22s
Performed as RX |
| 08/29/2015 |
Endurance |
3 RFT
Run around top of spotts, including
1 stair climb
3 short hills
3 (2, 1) tall hills |
31m 00s
Performed as RX |
| 08/22/2015 |
Endurance |
EMOM 25
Tall hills |
22 reps
Workout Scaled |
| 08/12/2015 |
Endurance 2015-08-12 |
1 mile time trial |
8m 47s
Performed as RX |
| 04/18/2015 |
Endurance (Rogue) 2015-04-18 |
8 laps around Lamar
Laps 1 and 5, jog followed by 50 pushups
2 and 6, jog followed by 50 squats
3 and 7, jog followed by 50 situps
4 and 8, jog followed by 50 lunges |
8 rounds 0 reps
Performed as RX |
| 04/04/2015 |
Endurance 2015-04-04 |
Thruster/hill sandwich for time:
1 run Spotts perimeter
21 sandbag thrusters, 50 lb
1 tall hill with sandbag
15 sandbag thrusters
1 tall hill with sandbag
9 sandbag thrusters
1 tall hill with sandbag
1 run Spotts perimeter |
26m 22s
Performed as RX |
| 03/28/2015 |
Endurance 2015-03-28 |
AMRAP 10, 8, 6
10 burpees, 1 tall hill
8 burpees, 1 tall hill
6 burpees, 1 tall hill
2 min rest after first round, 3 min after second |
13 rounds 0 reps
Performed as RX |
| 03/25/2015 |
Endurance 2015-03-25 |
Track
2 RFT
200 m, 400 m, 600 m, 400 m in a back and forth pattern except for the last |
40m 00s
Workout Scaled |
| 03/14/2015 |
Endurance 2015-03-14 "Pi Day" |
3 RFT
Run up stairs, around top of Spotts, down path from parking lot (~0.8 mile)
14 mountain climbers
15 burpees
9 starbursts |
30m 30s
Performed as RX |
| 03/07/2015 |
Endurance 2014-03-07 |
"Long Hill Intervals"
6 RFT
Run max effort from bat bridge up the hill to midpoint of pedestrian bridge crossing Memorial Parkway, then recovery run back to starting point at bat bridge |
20m 25s
Performed as RX |
| 02/18/2015 |
Endurance 2015-02-18 |
Spotts park cloverleaf
3 RFT
Run the cloverleaf faster each round
3 min rest between rounds |
32m 13s
Performed as RX |
| 01/31/2015 |
Endurance 5k tt |
5k time trial |
31m 07s
Performed as RX |
| 01/17/2015 |
endurance 100 Yard Dash "Marathon" |
Endurance 100 Yard Dash "Marathon"
EMOM 26
Sprint 100 yards |
26 reps
Performed as RX |
| 01/14/2015 |
Endurance 2015-01-14 |
3 Rounds For Time
400m run rest 90
400m run rest 60
400m run rest 30 |
28m 34s
Performed as RX |
| 01/10/2015 |
Endurance 2015-01-10 |
Clover Leaf Time Trial |
8m 37s
Performed as RX |
| 01/03/2015 |
Endurance 2015-01-03 |
For time
60 cal row
50 med ball sit ups
40 cal row
30 wall ball shots 20/14
20 cal row
10 bupee box jumps 24/20 |
19m 32s
Workout Scaled |
| 12/20/2014 |
Endurance 2014-12-20 "12 Days of Christmas" |
12 Days of Christmas rep scheme
100 m row
2 burpee broad jumps
3 box jumps 24 in
4 hand release push ups
5 burpees
6 10 m shuttle runs
7 steps walk lunge
8 v ups
9 wall balls 20 lb
10 kb swings 53 lb
11 jumping squats
1200 m run |
46m 20s
Performed as RX |
| 11/01/2014 |
Endurance 2014-11-01 |
3 RFT
21-15-9
-v ups
-push ups
-jumping squats
-run 3/4 mile trail (red trail) |
28m 48s
Performed as RX |
| 10/29/2014 |
endurance 2014-10-29 |
2 RFT
200 m run
rest 1 minute
400 m run
rest 2 minutes
600 m run
rest 3 minutes
400 m run
rest 2 minutes
200 m run
|
1m 00s
Workout Scaled |
| 10/25/2014 |
Endurance 2014-10-25 Deck of Dreams II |
According to draws from a standard deck:
2-10 reps each for each of
-Med ball sit ups 20 lb
-Slam balls
-Burpees
-Med ball squat cleans
4 sets walking lunge w med ball overhead (aces)
12 hill runs (face cards)
2 bear crawl up the hill (jokers) |
40m 00s
Workout Scaled |
| 10/22/2014 |
MFFL 2014-10 #2 (endurance) |
EMOM
for 5 minutes
Run 100 m
Score is the slowest time |
0m 19s
Performed as RX |
| 10/22/2014 |
MFFL 2014-10 #3 (endurance) |
4 RFT
-13 burpees jumping onto a 25 lb plate
-13 squats
-13 hand release push ups
-14 lunges, alternating legs
-Run 400 m |
24m 17s
Performed as RX |
| 10/08/2014 |
Endurance 2014-10-08 |
Each sprint starts on a 3.5 minute clock (approx 4.5 minutes for last 4 rounds)
100 m
110 m
120 m
130 m
140 m
150 m
160 m
170 m
180 m
190 m
200 m
|
11 rounds 0 reps
Performed as RX |
| 10/04/2014 |
Endurance 2014-10-04 |
17 minute AMRAP
12 med ball squat cleans, 20 lb
1 hill
12 slam balls, 20 lb med ball |
5 rounds 2 reps
Performed as RX |
| 09/28/2014 |
rogue endurance 2014-09-28 |
Run Memorial Park multi-use trails (mostly red and yellow) |
2.00 mi
Performed as RX |
| 09/27/2014 |
1 Endurance longer run 2014-09-27 |
Run 3 miles |
35m 00s
Performed as RX |
| 09/27/2014 |
2 Endurance 2014-09-27 |
For time
Bear crawl length of basketball court and back
21-15-9
- med ball sit-ups, 20lb
- hand release push-ups
- med ball squats, 20lb
Each of these three rounds followed by 1 tall hill
Bear crawl length of basketball court and back |
20m 00s
Performed as RX |
| 09/21/2014 |
Endurance 2014-09-21 |
5 RFT
Row 250 m
10 burpee box jumps
Run 400 m |
29m 59s
Performed as RX |
| 08/30/2014 |
endurance 2014-08-30 |
"Row Sandwich"
500 m row
5 rounds:
15 sandbag bear complex, 50 lb
400 m run
500 m row |
43m 00s
Performed as RX |
| 08/16/2014 |
the 45s (endurance 2014-08-16) |
For time
45 sandbag-facing burpees
Run up and down tall hill once with 30 lb sandbag
45 lunges holding sandbag
Run up and down tall hill once with 30 lb sandbag
45 push ups
Run up and down tall hill once with 30 lb sandbag
45 sit ups
Run up and down tall hill once with 30 lb sandbag |
17m 45s
Performed as RX |
| 05/31/2014 |
Endurance 2014-05-31 |
Spotts
Three 6-minute rounds AMRAP
1st round: 5 burpees, 1 tall hill, repeat for 6 min
2nd: 10 jumping lunges, 1 tall hill, repeat ...
3rd: 15 mountain climbers, 1 tall hill, repeat ...
2-minute rest between rounds |
10 rounds 0 reps
Workout Scaled |
| 04/19/2014 |
Endurance 2014-04-19 |
EMOM for 20 rounds
Run 100 yards, max effort
Maintain consistent time on all sprints, and maintain good running form |
20m 00s
Performed as RX |
| 04/08/2014 |
Endurance 2014-04-08 |
6 rounds
Run 800 m, targeting your mile PR rate, followed by 2 min rest |
04m 32s
Performed as RX |
| 04/06/2014 |
Endurance 2014-04-05 |
Spotts Park
10 RFT
Ascend stairs using "quick feet" (scale by running uphill)
Perform burpees, 10 in round 1, 9 in round 2, 8 ....
Run the pathway from the top of the stairs down to the base of the stairs.
WOD ends at the point 1 burpee is performed. |
19m 53s
Performed as RX |
| 04/03/2014 |
Death by 10 Meters (Endurance) |
EMOTM until failure
10 m Run
Increase one 10m run every minute until failure
For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints, and so on, until you cant complete X number of sprints in 1 minute. |
10 rounds 0 reps
Performed as RX |
| 03/29/2014 |
endurance 2014-03-29 |
Spotts Park
4 mile run along bayou path for time |
41m 13s
Performed as RX |
| 03/25/2014 |
endurance 2014-03-25 |
Reagan HS track
4 rounds
800 m run
rest
400 m run
rest
Each round is to be completed within your mile PR, and rest length is at your discretion, but you must include a rest of some length after each running interval.
Each new round begins after the mile PR time is up.
For each round that is not completed within mile PR time, perform 10 burpees. |
33m 15s
Performed as RX |
| 03/15/2014 |
endurance 2014-03-15 |
15 rounds for time:
1 tall hill
1 shuttle run
+ 10 burpees at each 3.0-to-4.5 min mark |
23m 25s
Workout Scaled |
| 03/11/2014 |
endurance 2014-03-11 |
memorial 400 track
6 rounds:
600 m run, followed by 200 m "active rest" walk, no other rest
Target time based on prior mile time trial.
0.375 x mile time is target time.
Run 1st 600 in target time +3 sec.
Run 2nd 600 in target time +2 sec.
Run 3rd 600 in target time +1 sec.
Run 4th 600 in target time.
Run 5th 600 in target time -1 sec.
Run 6th 600 in target time -2 sec.
My target time was 3:11 based on 8:30 mile. |
3m 16s
Performed as RX |
| 03/08/2014 |
endurance 2014-03-08 |
5 RFT
800 m run
Bear crawl length of racks and back
5 tire jump throughs or 10 20-inch box jumps |
31m 35s
Performed as RX |
| 03/06/2014 |
Endurance 2014-03-06 |
Memorial 400 track
1 mile run for time |
8m 30s
Performed as RX |
| 03/01/2014 |
endurance 2014-03-01 |
5K around the bayou from Spotts Park for time |
34m 10s
Performed as RX |
| 02/25/2014 |
Endurance 2014-02-25 |
Memorial 400 track
20 minute AMRAP
Run at max straightaways, jog the curves |
8 rounds 0 reps
Performed as RX |
| 02/22/2014 |
endurance 2014-02-22 |
at the box
1000 m row
10 lunges carrying 20 lb med ball (10 for women) (Rx is over your head, I believe)
10 burpees
9 lunges ...
9 burpees
8 lunges ...
8 burpees
...
1 lunge ...
1 burpee
800 m run |
22m 49s
Workout Scaled |
| 02/18/2014 |
endurance 2014-02-18 |
memorial 400 m track
Run 400 m. This is your target time. Rest 1 min.
Run 7 x 400 m, 1 min rest in between. For every additional second over your target time that it takes to complete each of these rounds, perform 2 burpees at the end of the WOD. |
2m 11s
Performed as RX |
| 02/04/2014 |
endurance 2014-02-04 |
"Tosh" @ Memorial Park 400m track
3 RFT:
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 time
In other words Run 200m as fast as possible rest how long it took you to run. Then run 400m rest equal time. Then run 600m and rest the same time it took to do the 600m before starting the 200m again. Continue till all distance have been done three times. Post scores for all 9 intervals. |
13m 00s
Performed as RX |
| 01/25/2014 |
endurance 2014-01-25 |
Spotts Park, the northeast leaf of the cloverleaf
Run 1 leaf (uphill) for reference time.
Add 35 seconds to your reference time, and this will be your target time.
Run the leaf and rest as many times as you can finish completely within the target time.
Minimum 6 rounds. |
7 rounds 0 reps
Performed as RX |
| 01/21/2014 |
endurance 2014-01-21 |
1600 m, 60-70% 1 mile pace
4 x 200 m, begin each 90 sec
1600 m, 60-70% 1 mile pace, trying to maintain same pace as the first |
10m 30s
Performed as RX |
| 01/18/2014 |
endurance 2014-01-18 |
Spotts Park
26 x 100 yard sprints EMOM
Every other sprint was slightly downhill, or, alternatively, uphill. |
26m 00s
Performed as RX |
| 01/14/2014 |
endurance 2014-01-14 (substitute) |
Vintage Endurance cancelled because Reagan HS locked. So I came up with this on the fly.
Jog the trail in the middle of Heights Blvd, 6 blocks up and 6 blocks back, performing 5 burpees at the beginning of each block. |
30m 00s
Performed as RX |
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