CROSSFIT  ENDURANCE – C2 ROWER

• 20:10 X 10 all out efforts on/off

WOD:

• Barbell Complex 45-65-75-85-95
• Run 1 mile
• 5 rounds of:  (used 25lb one round; 30lb one round alternating)
• 10 DB Hang Squat Clean
• 10 Rennegade Rows
• 10 Thrusters
• Run 1 mile
• 50 GHD
• 10 Thrusters

CROSSFIT ENDURANCE -
C2 Rower: 10 x 125m all ou Sprints w/2 min recoveries

WOD:

Phase 1 : Run 1 mile

Phase 2: “600″

• 2 rounds for time
• 50 air squats
• 50 push-ups
• 50 sit-ups
• 50 box jumps
• 50 KB swing 55lb.
• 50 burpees

Run 800 m

Phase III: Warm down/Core

• 50 GHD
• 50 Back Extensions

Kettle Bell Day!

Dynamic Warm Up

• 200m sprints/100m jog x 6

WOD: X 3 (16KG) SET OF 10

• SNATCH (R/L)
• AMERICAN SWING
• GOBLET SQUAT
• PLYO PUSH UPS
• OH SQUAT (R/L)
• KB SITUPS
• OH LUNGE (R/L)

COOL DOWN:

• AROUND THE WORLD
• FIGURE 8
• UPPER CUTS
• SWINGS

STRETCH

Rest Day!

Tempo 6 mile run – Lexington, Kentucky

GETTIN SOME AT ROLEX – KENTUCKY
3 – DAY EVENT

17 Mile Cycle to CrossFit Lexington, Kentucky from Kentucky Horse Park – 3 Day Event – Rolex

WOD:

• Row 1000m
• 50 Pull Ups
• Row 1000m
• 400m with Slosh Pipe
• 50 GHD

17 Miles Cycle back to Kentucky Horse Park

17 Mile Cycle to Lexington, Kentucy Crossfit

WOD:

• 9 minutes then rest 2minutes and repeat
• 3 Cleans 95lb
• 6 Push Ups
• 9 Knees to Elbows

17 Mile Cycle back to Kentucky Horse Park – 2 Day Event – Rolex

C2 Row : 12minutes TT

WOD:

6 ROUNDS FOR TIME:

• 30 Air squats
• 10 Pull ups chest to bar
• 5 Clean & Jerk 95lb.

50 GHD

C2 Row : 4000m

WOD:

• 30-20-10
• Box Jumps
• 25lb dumb bell push press
• Pull Ups

Crossfit Endurance:

C2: 1 min on, 1 min off,  1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on 10 sec off

WOD:  (3 rounds)

• 25 Inverted burpees; start supine, kip to standing, kickup to handstand.
• 25 Pullups
• 25 Burpees