Fri Mar 19 WOD

Kana nails some single leg squats during "Mary"

WOD

Three rounds for time of:

30 Double-unders
25 L-pull-ups
20 Barbell cleans (135/95)

Intermediate

3 rounds for time of:

30 Double Unders or 150 Single Skips

25 Pullups

25 Hanging Straight Leg Raises (to L-Sit Position)

20 Barbell Cleans (95/65)

Novice/Rookie

3 rounds for time of:

90 Single Skips

25 Pullups

25 Hanging Knee Raises

20 Dumbbell Squat Cleans (25/15)

Endurance: Tempo Run

85-90% Rate of Perceived Exertion. If you're training for:

Short Course (5k, 10k, or half) run 5k

Long Course (marathon) run 8k

Ultra Distance (50k or more) run 15k 

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD. 

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