Tag Archives: endurance

Monday the 7th

I.
3 Rounds
5 Rocky Pull-ups
10 Sit Ups
10 Band Pulls

II.
Find 2RM Bench Press

III.
AMRAP (27)
800m Row
21 Overhead Squat 95/65#
21 Pull Ups

IV.
4 Rounds
15 Cleans 155/115#
15 Toes to Bar
Rest :60

V.
3 Rounds ( NFT)
45s Weighted Plank
10 Around the Worlds
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, endurance, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Tuesday the 25th

I.
3 Rounds (NFT)
10 Step-ups (20″)
7 Strict Narrow Grip Chin Ups
10 Band-Pulls
II.
Bench Press
5×3 @ 85%+
III.
800m Bike
150 DUs
Then
15 Rounds of Cindy (5Pull-ups, 10 Push-ups, 15 Squats)
IV.
3 x AMRAP (3)
3 Dumbbell Snatch 50/35#
6 Handstand Push-Ups
6 Dumbbell Snatch
6 Handstand Push-Ups
9 Dumbbell Snatch
6 Handstand Push-Ups
12 Dumbbell Snatch
Etc.
Rest 2:00 in between AMRAPs,
AND Start over each AMRAP
V.
3 Rounds (NFT)
10 High Hang Muscle Snatch (light)
10 Hollow Rockers
10 Straight Leg Lowers/Ring Lowers

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Filed under 3 Rounds, amrap, benchmark, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning

Wednesday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Banded Good Mornings
35s Weighted Plank

II.
Box Squat
10×2 @ 55-75%

III.
AMRAP (12)
7 Push Press 165/115#
14 Box Jump Overs 24/20″
14 Calorie Row

IV.
3 Rounds
Run 1 Mile
Rest 4:00

V.
3 Rounds (NFT)
2:00 Muscle-up Work/MU Progression Work
10 Lateral Raises
14 GHD Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, crossfit government island, endurance, Power Lifting, strength & conditioning, WOD

Monday the 10th

I.
3 Rounds (NFT)
10 Scorpions
10 Light Hang Power Snatch
5 Rocky Pull-ups

II.
Power Snatch
7×2 Touch and Go (80%+)

III.
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

IV.
3 Rounds 
50m Farmer’s Carry (pair: 55/35#)
150m Mad-Ball Run (30/20#)
Rest :60 in between Rounds

V.
3 Rounds (NFT)
14 GH Hip extensions
35s Hollow Hold
35s HS Hold

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Filed under 3 Rounds, accessory work, benchmark, challenge, chipper, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 5th

I.
Outlaw Warmup

II.
3  Rounds (NFT)
10 Kettlebell Swings 53/35lbs
10 Calories on Bike

III.
Find 1RM Snatch

IV.
2 Mile Row

V.
3 Rounds
30 Calories on Bike
5 L Pull-ups

V.
3 Rounds (NFT)
13 GHD Sit-ups
30s Superman Hold

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Filed under 3 Rounds, accessory work, crossfit, endurance, Olympic Weightlifting, strength & conditioning