After being at this for a little over a year, I am taking a couple of weeks off from programming.

During that time, please visit the Main Site or the CrossFit Endurance site for daily workouts.  I will still be monitoring my email if you have questions.

CF WOD

5 rounds for time of:
- Row 500m
- 15 x bench press (135#)
Post time to comments.

CFE WOD

For time:
- Run 10K
Post time to comments.

CF WOD

Skills and drills:
- Muscle-ups

5 rounds for time of:
- 35 x double-under
- Run 200m
Post time to comments.

CFE WOD

For time:
- Run 1 mile
- Rest 5 minutes
- Run 3 x 600m intervals
- Rest 1:30 between efforts
- Keep intervals within +/- 3 seconds
Post time / splits to comments.

Rest; make up WODs as needed.

“Helen”

3 rounds for time of:
- Run 400m
- 21 x kettlebell swing (53#)
- 12 x pull-up
Post time to comments.

For weight:
- Back squat:  3-2-2-2-1-1-1-1-1
Post weights to comments.

CF WOD

“Death By Burpee”

With a continuously running clock, do one burpee the first minute, two the second minute, etc. until you cannot complete the prescribed burpees within the minute.
Post rounds complete to comments.

CFE WOD

For time:
- Run 5 x 800m intervals
- Rest 2:00 between efforts
- Keep intervals within +/- 5 seconds
Post splits to comments.

CF WOD

Skills and drills:
- Work on L-sits.  Progress to doing them with your legs straight out in front of you

For weight:
- Deadlift:  5-5-5-3-3-3
Post results / weights to comments.

CFE WOD

For time:
- Run 10 miles at 85% effort
Post time to comments.

CF WOD

“Fran”

21-15-9 reps for time of:
- Thruster (95#)
- Pull-up
Post time to comments.

CFE WOD

For time:
- Run 10 x 100m intervals
- Rest 1:00 between efforts
- Keep intervals within +/- 3 seconds
Post splits to comments.

Complete as many rounds as possible in 20 minutes of:
- 7 x handstand push-up
- 12 x L pull-up
Post rounds complete to comments.