CrossFit Endurance Workout of the Day: 10 to 15 Minutes

Everything you need to improve your time on the course

Dec 6, 2012
Outside
Outside Magazine

   Photo: Rob van Esch/Shutterstock

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
5 C2B Pull ups
5 Squat Snatches, 135/95lbs
Don't rush through the Snatches. Make sure each attempt is a good rep just like during a CF competition.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
7 Back Squats, 225/150lbs
7 Chest-to-Bar Pull ups

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
6 Deadlifts, 185/135lbs
12 Toes-to-Bar

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
21 Hand-Release Push ups
15 KB Swings, 72/54lbs
9 Toes-to-Bar

CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 7:00 of:

Burpees

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
9 Unbroken Ring Dips
21 Unbroken Double Unders

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 72/54lbs

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
12 Unbroken KB Swings, 72/54lbs (Regionals Standard; KB perfectly vertical)
9 Wall Ball Shots, 20/14lbs (10'/9' target)

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
2 Rope Climbs, 15'
10 Back Squats, 185/135lbs

CFE STRENGTH & CONDITIONING WOD
7:00 for quality of:
5 Power Cleans, Heavy (use a weight that will allow for unbroken sets)
7 Burpees
Goal should be to move smoothly through each round. Focus on solid pacing.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Hang Power Cleans, 105/75lbs
6 Push ups
9 Air Squats

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
3 Power Cleans, 115/85lbs
7 Burpees
50ft Sled Drag, 90/45lbs

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
8 Thrusters, 95/65lbs
10 Ring Dips

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
8 Dumbbell Push Press, 35/20lbs per hand
50 Double Unders
8 Burpees

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Power Cleans, 135/95lbs
6 Push ups
9 Air Squats

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 9:00 of:
10 Handstand Push ups
12 Box Jumps, 24"/20"
Row 250m
Note: Athlete must step down from the top of the box before beginning the next rep. No rebounding.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
10 Air Squats
15 Sit ups
20 Double Unders

CFE STRENGTH & CONDITIONING WOD
8:00 for total reps:
2:00 Kettlebell Swing (53/35)
2:00 Rest
1:30 Kettlebell Swing (53/35)
1:30 Rest
1:00 Kettlebell Swing (53/35)

CFE STRENGTH & CONDITIONING WOD
As Many Rounds As Possible in 8:00 of:
3 HSPUs
6 Walking Lunge Steps
9 Sit ups

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
4 Ring Dips
6 Pull ups
8 Burpees

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 6:00 of:
10 Double KB Front Squats, 54/36lbs
10 Double KB Push Presses, 54/36lbs

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
7 Push Presses, 115/75lbs
9 Unbroken Toes-to-Bar
12 Unbroken KB Swings, 54/72lbs
*5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.

CFE STRENGTH AND CONDITIONING WOD
Every minute on the minute for 12:00:
8 DB Push Press, 45/20lbs
8 Lateral Burpees
8 KB Swings, 72/54lbs

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups
9 Hang Power Cleans, 135/95lbs

CFE STRENGTH & CONDITIONING WOD
Five rounds:
0:30 Lunges, 0:30 off
0:30 Farmers Walk, 0:30 off
0:30 Hand-release Push ups, 0:30 off

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
3 Thrusters, 135/95lbs
9 Chest-to-Bar Pull ups
12 Double Unders

CFE STRENGTH & CONDITIONING WOD
15:00 of:
Handstand Walk (for distance)

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
25 Sit ups
21 Push Press (75/55)
Run 400m

CFE STRENGTH & CONDITIONING WOD
"Cindy"
As many rounds as possible in 20:00 of:
5 Pull ups
10 Push ups
15 Squats

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Strict Pull ups
15 Bench Press (135/95)

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Bodyweight Deadlift
10 Pull ups
30 Double Unders

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Ring Rows
20 Air Squats

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
Row 250m
12 Burpees
15 Pull ups
Sub for row is 200m run.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 Pull ups
10 Push Press (115/85)
200m Run

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
15 Power Clean (95/75)
25 Double Unders
10 Push ups

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 Hang Power Cleans (95/65)
10 Pull ups
20 Double Unders

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 Pull ups
15 Push ups
20 Air Squats

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
12 Push Presses, 95/65lbs
12 Wall Ball Shots, 20/16lbs

CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 15:00 of:
Strict Pull ups

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 15:00 of:
Row 500m
12 Goblet Squats, 54/36lbs
15 Toes-to-Bar
Sub for 500m row is 400m run.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
12 Push Presses, 95/65lbs
12 Wall Ball Shots, 20/16lbs

Filed To: Fitness, Strength and Power Training, Endurance Training

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