Posts in the Category: Endurance WODs

Performance Fitness Endurance 4.1.19

10′ Dynamic Warm up

10′ Amrap
200m Run
15 BW Squats
10 Pushups

10-9-8-7-6-5-4-3-2-1
Calorie Bike
MB V-Ups (5/4kg)
Burpee to Box Jump

Performance Fitness Endurance 3.30.19

10′ Jog Down James Jackson
Dynamic Stretches

1’ Cardio + Exercise on 2:15
3 Rounds each
1. Row + 20 KB DL HP
2. Bike + 20 Pushups
3. Jump Rope + 20 Ring Rows
4. 20 Shuttles (track or out back) …

Performance Fitness Endurance 3.27.19

3 Rounds
1 Lap jog + 75 Jump Rope + 15 BW Squats
Dynamic STretches

Rower 8x 30”/30” off (sprint the 30” – pull up Watts and keep your power up!)

4 Rounds For Time
20 KB Swings
20 AB Mat …

Performance Fitness Endurance 3.25.19

3′ Row
3′ Bike
Walking Stretches

4x on 3:30 Interval
400m Run
20 BW Squats
10 Shoulder Tap Pushups (tap ea. side + pushup = 1)

4x on 2′ Interval
60 Jump Rope Contacts (25 Dubs)
15 DB Thrusters
10 V-ups

4x on 1′ Interval
12e Mountain …

Performance Fitness Endurance 3.23.19

1 Lap Jog
2′ Bike
2′ Jump Rope
Dynamic Stretches

3 Rounds For Time…
300m Run
2 Rounds of
15 KB Swings
15e Mountain Climbers
300m Row
2 Rounds of
15 SB Rocket Jumps
15e SB Russian Twist

Alt Tabata 20″ on/10″ off x4 each
Hollow Rock
Prone Swimmers (superman …

Performance Fitness Endurance 3.20.19

3 Lap Jog
3′ Jump Rope
Dynamic Stretches

On 2:30 Interval w/ 30″ rest
300m Run then amrap of..
1. Wall Ball
2. V-ups
3. Burpee
4. Wall Sit

Repeat same as above with Rower and different exercises
300m Row then amrap of..
1. KB Swings
2. …

Performance Fitness Endurance 3.18.20

Run to White Tiger – do 25 squats – run back
Dynamic stretches

3x 400m row sprint on 3′ Interval

9′ Amrap
20m Plate OH Walking Lunge
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
10e Front Plank Hip …

Performance Fitness Endurance 3.16.19

2 Rounds: 300m Run + 5e Lunges + 10 good Mornings
Dynamic Stretches

5x 3:15 Interval w/ 45″ Rest
Run 600m then for the remainder of the time complete AMRAP of:
Round 1: DB Ground to OH
Round 2: Box …

Performance Fitness Endurance 3.13.19

3′ Row
3′ Jump Rope
Dynamic Stretches

30-20-10
kb swing
Shoulder Tap (ea.)
Ab mat sit up
900m run after finishing 10’s, then…
30-20-10
Rocket Jumps
DB Plank Row (total)
DB Floor Press
900m run after finishing 10’s

3x accessory
Mini Band Lateral Walks
Slider Pikes
Slider Hamstring curls

Cary Crossfit WOD 3.11.19

2 Lap Jog
Dynamic Stretches

2 Rounds for Time
800m Run
50 KB Swings (24/16)
40 Wall Ball Catch + release
30 Alt. DB Snatches
20 Burpees
10 DB Lying to Standing

MB Core Circuit