#endurancewod

Instagram photos and videos

#endurancewod#fitness#crossfit#run#wod#endurance#cardio#homeworkout#row#ocr#trainaccordingly#fitbit#strengthmatters#strongerthanyesterday#betterthanyesterday#performbetter#movebetter#strengthcures#makeamericafitagain#dumbbellworkout#apartmentwod#bike#liftlovemacros#sustainablefitness#workoutoftheday#travelwod

Hashtags #endurancewod for Instagram

From last week's RX1 Nation Final. I must have flipped this tire a good 20+ times.
It was so hot that day and I was already suffering after 200 yards of flying burpees, 200 yards of lunges, 2km run up Mount Rigaud and 2km run back down, sled pulls, and farmer carries.

I wasnt sure how I was going to get through the rest which was uphill suicides and the 300 rep zone of wallballs, 50 cal rows, shoulder ball slams, deadlifts, kB snatches, and clean &jerks.

The 300 rep zone was brutal but awesome refs and volunteers made it happen with water soaked sponges to cool off, I probably would not have finished because it was so hot that day.

I signed up for all 4 of the RX1 events this year and thought I knew what I was getting into lol. Boy was I ever wrong. These have been the toughest challenges I have ever done. I was humbled every race and yet each race taught me that I was stronger than I thought.

@rx1nationtour, @sebcorbeil and all the volunteers thank you for all the hard work you do to make these events happen. To the Les Costauds team, I did not get to meet all of you but the team spirit was amazing and inspiring. I will definitely be signing up for 2019 season, looking forward to racing with you and training a lot more differently. #rx1nation #racetoyourfittest #thefittestversionofyourself #outdoorworkout #outdoorgym
#movebetter #performbetter #betterthanyesterday #strongerthanyesterday #endurancewod
#everydayathlete #strengthmatters
#strengthcures #trainstrongstrong
#trainaccordingly #functionaltraining #endurancewod #ocr #ocrtraining #ocrrace
#unstableloadtraining #oddobjecttraining #run #running #trailrun #trailrunning #tireflips


5

Endurance greatness this morning! Bryant Brown knocked 2 seconds off his already blazing mile time down to 5:50! Then Andrea Michelle had one of the greatest improvements I’ve seen as a running coach. Previous PR 2 months ago was 11:53...today 10:29!! I can’t make this stuff up! You guys rock!

#endurance #endurancewod #cardio#run #bike #row #halfmarathom #marathon #chc #collegehill #oneamazingcommunity #tpts #buildyourengine


0

Fun Friday wod at @crossfiteastcobb full of all my favorite things! A perfect butt kicker before the weekend... #endurancewod #fullbodywod #burpees #running #barbell #lovemybox #cfec #630crew


1

This Saturday we’re running a team marathon row (2-3 people, rowing 42195 meters). The expected time domain for this WOD is somewhere north of three hours! 😬
——
Kyle Yerger, our rowing specialist, had this to say about the WOD:
——
‘Even though this is really long, I think that this is a great aerobic challenge for our athletes! The first thing I would do is to set the damper very low: probably around 3 or 4. You want the Erg to feel light and effortless and the lower damper setting will help.’
——
‘Second, I would go out slower than you think you should. Most athletes should pad their 2000m pace by at least 20 seconds. This really depends on the number of partners and how hard you’re going to go’
——
‘Finally, I’d emphasize quick transitions between athletes. Get off the rower and let your teammate start right up. Keep the flywheel moving.’
——
If you’d like to participate on Saturday, register via Wodify and try to arrive by 7:15am. Good luck!


1

Endurance på crossfit är helt klart min favorit. Ligger såklart närmast det jag gör i vanliga fall och känns sådär lite tryggt och mysigt. Vet att jag säkert trampar på många ömma tår nu men lyft är ju liksom egentligen inte min grej. Känns fortfarande rätt scary. Kanske fortfarande bara en mental blockering att ha som mål att jobba bort. Men idag. Skönt med ett helt vanligt köttigt slitpass. Rodd, wallballs och burpees är ju bara jättekul! 🎈🎈🎈#crossfitfabrikenlomma #svettpassdeluxe #yay


16

Run Forest... Run 🏃🏼
.
I’ve actually gotten into a routine of running with no music ... just simply got tired of listening to the same shit over and over ....
.
So... I need a little help here, who’s got some good tunes or stations to listen to while running?
.
#30forthekids #duespaid
.
📸@DavidMullis


65

Warm Up
3 Sets:
400m Run
10 Swings
20 Air Squats ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️This is a good example of what I will do if I need more than just a quick warm up. Easy pace and focus is on mobility. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Workout
4 Sets Every Minute on the Minute (EMOM):
Minute 1 = 8 DB Press
Minute 2 = 10 Walking Lunges
Minute 3 = 10 Push-ups
Minute 4 = 50 Double Unders
Minute 5 = 5 DB Front Squat
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Try to use the same dumbbells through the workout. Men aim for 50 lbs/ ladies 35 lbs. Scale accordingly.
➡️ Try to stay consistent with time. My working seconds for each set are as followed:24-24-15-30-16
22-24-14-30-15
19-24-15-32-16
19-24-15-32-15
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


0

Was supposed to be a 30 minute row but I thought why stop there! 8,000 meters in 40 minutes is not great but it’s the longest I’ve been on the rower. Wish I could have done 60 minutes!


1

No feriado do niver de SãoBernardo vai ter treino sim! Preparamos um treino especial de Endurance, vai encarar ?
#cfrange #crossfitrange #crossfit #crossfitaffiliates #crossfitbrasil #revistacf #baetaneves #sãobernardo #endurance #endurancewod


0

-1,5kg! 🙌🏼 Segunda semana controlando mis porciones con el plan de comidas de 8fit y me lo noto un montón entrenando... os dejo el wod que hemos hecho hoy en Endurance, que me ha encantado! Siempre evito esta clase porque la resistencia no es mi fuerte, pero ahora que me siento tan bien quería aprovechar!!
.
E2MOM durante 16 minutos:
I. Correr 300m
II. AMRAP con disco de 5 kilos
5 G2OH
5 box step over

3 minutos pausa

2 rondas por parejas de:
6x (1 burpee + 1 shutte run)
6x ahora tu CrossFit buddy
4x (2 burpees + 1 shuttle run con balón medicinal de 6 kilos)
4x ahora tu CrossFit buddy
2x (4 burpees + 1 shuttle run con balón + 4 thrusters + 1 shuttle run)
2x ahora tu CrossFit buddy
.
Feliz domingo!
#crossfitgirl #crossfitgirls #crossfitaorta #crossfitchicks #crossfitespaña #crossfit #8fit #balonmedicinal #thrusters #endurance #endurancewod #enduranceworkout


11

When you start a race with 200 yards of broad jump burpees and 200 yards of walking lunges in this heat(95 degrees) you know it's gonna be gross.
Throw in a 2k uphill trail run, 2k downhill trail run, sled pull, farmer carries and tire flips, even grosser.
Finish off with some hill suicides, and a 300 rep zone of wallballs, rowing for 50 cals, over the shoulder ballslams, deadlifts, kettlebell snatches and clean &jerks, beyond gross.

This was the hardest one yet! Thank you to all the volunteers and special thanks to judges in 300rep zone handing out watered sponges to keep us cool in the baking sun, I would not have finished otherwise.

Thanks #rx1nation for a great season. I'll be back next year. And great to have raced with these two badasses this season.

#outdoorworkout #outdoorgym #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #everydayathlete
#endurancewod #metcon #crossfit #strengthmatters #functionaltraining
#strengthcures #trainstrong #trainaccordingly #unstableloadtraining #oddobjecttraining #run #running #trailrun #trailrunning #ocr #ocrtraining
#ocrrace #spartan #spartanup #rx1nationtour #racetoyourfittest #thefittestversionofyourself


2

Saturdays are for stamina. #EnduranceWOD #Stamina #BuildYourEngine


1

#flashbackfriday
🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️
This is Nancy. Nancy has been doing endurance for one year now. She is proud to share her accomplishments over the last 365 days of losing 85 pounds, lowering her 1 Mile run time to  7:17, and running multiple half marathon races. We are SO proud of you Nancy, as you have come so far!
🏆🏆🏆
#endurance
#dailyimprovements
#proudcoach
#proudcommunity
#endurancewod
#cardio#run
#bike
#row
#halfmarathom
#marathon
#chc
#collegehill
#oneamazingcommunity
#tpts
#buildyourengine


4

📣📣📣
Jason Jernigan and Nancy McNally showed up and showed out for their Mile time trial this morning! Jason took 10 seconds off his PR and went 6:43! Nancy last ran 7:46 and ran an astonishing 7:17 this morning!! Their last time trial and old PRs were from two months ago. The rest of the gang will be making up their row and Mile time trials next week.

#endurance #endurancewod #cardio#run #bike #row #halfmarathom #marathon #chc #collegehill #oneamazingcommunity #tpts #buildyourengine


0

Morning run❤️ @streetparkingmembers love my morning runs! Probably should of try to stay in flatter area for this run🤦 the hills killed me at the 800m. Finished off with some maintenance ❤️ I love this! I have really tight hips. @fearlessmiranda @009julian you guys are amazing! Thank you for doing this I really need to stretch more.#teammiranda #streetparkingendurance #streetparkingog #streetparkingmembers #run #runthecrazyout #lizardpose #lovetorun #motherrunner #tighthips #fitness #fitmom #endurancewod #endurancerun #runningwod #runnermother #alwayson


2

Guess who did some overhead squats and was able to ALMOST keep their heels down the whole time??? 👏🏻👍🏻👏🏻👍🏻👏🏻👍🏻 #workinprogress
. Today was a good day of fitness! Got a 4 minute PR on my Jerry time too 🔥. Also managed to wear two @vullsport tank tops I’m one day? #somuchfashion
#crossfit #functionalbodybuilding #vullsport #overheadsquat #herowod #jerry #paytheman #paythemantypeofworkout #endurance #enduranceWOD


3

Shoutout to the Endurance athletes who PRed their 1,000m row yesterday in our time trial! Alex Pappas with 4:05.0, Ashley Meredith with 4:04.3, Nancy McNally with 4:08.1, and Jason Jernigan with an 11 second PR of 3:25.7! And mister Kyle Britt was 1 second off his PR, also with a time of 3:25! Stay tuned for our 1 Mile time trial later this week 😈

#endurance #endurancewod #cardio#run #bike #row #halfmarathom #marathon #chc #collegehill #oneamazingcommunity #tpts #buildyourengine


2

Warm Up: 10 Minutes Run and Stretch
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength
5 Alternating Sets:
Single Leg Romanian Deadlifts x5 Reps Each
Bench Dips 8 Reps
45 Second Plank ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️ Take about 15 minutes and work through the sets in 3 minutes each. ➡️ SLRDL should be a lighter weight and slow and controlled movement. I typically used 25 lbs. ➡️ Dips to a bench because someone was hogging the dip bar.
➡️ 45 second can be a long time to plank. Scale this to a number you can achieve or break it into two sets... 25/20, 20/20, 20/15. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️Workout
10 Rounds:
10 Deadlifts
10 Push-ups ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️ Deadlifts were with dumbbells. Men’s should aim to use 50 lbs/ladies 35 lbs. Use a weight you can go unbroken for the first couple of rounds. ➡️ Push-ups can be scales to knees or a bench!▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


0

Rounding off my first week of movement (can't really call it training yet 🙄) with a little #endurancewod probably won't be able to walk tomorrow haha ... dunno if I would have survived the prescribed 1 hour 🤣#bodysaidnoooooooo


0

Athletes: “Running Again”?
Coaches: “3.2.1...RUN”!
#cfoib #crossfitoib #yeswerun #endurancewod


0

Warm Up: 5 Minutes Jog and Stretch
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength
Every 3 minutes for 18 minutes, 6 rounds:
5 reps Strict Press+10 DB Bent Over Rows ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Use a weight you can go unbroken for the first couple of rounds.
➡️ If this takes you 1:15, you rest the remainder 1:45 until the next 3 minutes hits. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Conditioning
Every 5 Minutes for 5 Rounds:
400m Run
20 Walking Lunges
10 Sit-up
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Run should be a distance you can do in about 2 minutes- Scale accordingly. Run can be row, bike, or elliptical. This is meant to be a fast pace due to a “rest” between rounds.
➡️ Walking Lunges are 10 per leg, 20 total. If you want to be an overachiever today, grab some dumbbells. ➡️ Sit-ups can be GHD, Warrior sit-ups or V-ups. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


1

Cuando comienza la semana de Endurance en Tevez y tu compañero se quiere escaquear!
#tevez #endurancewod #tevezteam #noselibraniuno


2

Warm Up: 10 minutes bike and stretch ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength
5x3 Front Squats ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ If you are in a little gym without a squat rack, do 5x5 Goblet Squats with a 3 second ascend and a 1 second pause in the bottom. ➡️ This is every two minutes. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Workout
4 Rounds for Time:
40 Air Squats
30 Sit-ups
15 Calories on Bike ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Well part of the gym was shut down today. So no treadmill, but there happened to be an Assault Bike in the upper level behind everything… If you are using a run, row, or bike for distance for the 15 calories, pick a distance that will take you about 1 minute to do.
➡️ Air squats got sticky. If you have range of motion issues, do these to a box/bench.
➡️ Sit-ups were with feet anchored for full range of motion, floor to knees. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


1

W.T.F
Another Warrior workout this morning.
Sorry, forgot to press ‘record’ for the 1st 1 mile Row!
So the WoD was as follows:
1 Mile Row
25 Pull Ups, 25 Deadlift @100kgs 25 Press Ups, 25 Box Jumps, 25 Toes2Bar & 25 KB swing @24kgs
1 Mile Run
All of the above exercises ‘again’
1 Mile Row to finish off 🤯🤯😅💪
What a great Sunday Endurance WoD to start your day.
All in all approx 45mins WoD 🏋️️‍♂️😂
#homeworkout #treadmillworkout #garagegym #cardio #garagegymworkout #garagegymwod #concept2rower #treadmill #pullups #deadlift #pressups #boxjumps #toes2bar #kbswings #kettlebell #kettlebellswings #endurance #endurancewod #llanfairfechan


1

A smart man uses the shade to rest during a 400m farmers carry. A smarter man makes and brings his own shade 😎

@houseofcrossfit #enduranceWOD #houseofcrossfit #hotat9am #summerwod #summerbod


0

After some Oly lifting did an endurance run this morning was trying to give my hands a rest after getting ripped yesterday. Well I have been having bad luck lately 🤦🤷 @crossfit_renatus here's a running WOD for you 😘 #streetparkingendurance #streetparkingog #streetparkingmembers #runningwod #endurancewod #endurancerun #iateit #ouch #fitness #fitmom #motherrunner #lovetorun #alwayson #teammiranda


3

Last Sunday's Ottawa Calabogie Spartan Super race.

16km, 29 obstacles, 120 burpees penalties, some significant elevation,3hrs 49 min later at the "No Fire Pit" jump, I was like "Good , I can't jump anyways"😂😂😂😂 I finished 12/21in the open category for my age group (50-54). It ain't specular but I'm just getting into this so I'll take it. I had fun. Will definitely be back at this next year, faster, better, and stronger. 1 more event to go... #outdoorworkout #outdoorgym #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #endurancewod
#strengthmatters #strengthcures #trainstrong #trainaccordingly #ocr
#ocrrace #spartan #spartanup #spartanracecanada #run #running
#trailrunning #trailrun #spartanrace


0

@crossfitgames athletes are doing multiple workouts with different stimuli for 4 days ... why can’t I do it for 1? #endurancewod for round 2 today. You know you’re in trouble when #Annie is the warmup! Thanks for the hospitality @crossfitupdog !!


2

Recovered better than I thought from last Sunday's Spartan Super and next Saturday have the #rx1nation final. Apparently it is the toughest one they have put together yet.... So in prep for next week, did a 4.2 km trail run with some hill ascents and descents then:

15:00 OTM
-4 sandbag cleans + 4 sandbag thrusters

18:00 (30 sec work, 30 sec rest)
-sandbag alternating lunges-6 Rds
-sandbag floor press- 6 Rds
-sandbag cleans- 6 Rds

Did all 120 reps in first one and 160 reps in the 2nd one.

Some recovery food and good to go. Sorry I don't try to make my food pics look pretty lol.

Enjoy the day, get a workout in before it's up. They do wonders for the body and mind.

#outdoorworkout #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #everydayathlete #metcon #spartan #functionalworkout #endurancewod #spartanup #strengthmatters #strengthcures #trainstrong #oddobjecttraining #unstableloadtraining #trainaccordingly #sandbagworkout #spartanrace #thefittestversionofyourself
#sandbagtraining #bruteforcetraining
#run #running #trailrun #trailrunning #ocr #ocrtraining #foodisfuel


2

Happy Friday!

“It’s never too early or too late to start working towards a better you.”

#endurance #endurancewod #cardio#run #bike #row #halfmarathom #marathon #chc #collegehill #oneamazingcommunity #tpts #buildyourengine


2

Make sure you get in your workout when you travel! I drop in to boxes everywhere and today was great! #CrossFit #EnduranceWod #PolarisStrong


0

Partner Workout of the Day (WOD): 10,000 meter row alternating with your partner every 2 minutes; 10 push-ups, 20 air squats, and 30 abmat sit-ups every time you finish your 2 minute row (9 rounds total). 🤔😩🤷🏾‍♂️🏃🏾‍♂️Just another normal day at @mettlefit! | #Crossfit #EnduranceWOD #BeastModeOrNah #THEHARDESTWODIHaveEverDone #WhoDoesThis 🤷🏾‍♂️ #Me 😎 #LivingMyBestLife #HealthyLiving


6

Warm Up: 10 Minutes Cardio and Stretch ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength
3 Sets:
Single Arm DB RDL x 6 each
Seated Press x 8 reps ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ ➡️ DB Romanian Deadlifts are done using 1 dumbbell. Go light and focus on form.
➡️ Seated press with 2 dumbbells. Focus on solid reps with lighter weight. ➡️Go about every two minutes. Sets are alternating.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Workout
15 Minute AMRAP (As Many Reps as Possible):
30 Double Unders
10 Renegade Rows
10 Sit-ups
20 Dumbbell Lunges ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Doubles can be 60 singles or 30 jumping jacks.
➡️ Try to do the renegade rows unbroken. Use light weights. Do these on knees as a scale.
➡️ Sit-ups can be v-ups!
➡️ Dumbbell lunges can be scaled to a light weight or no weight. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


0

Another amazing day in my world! New CrossFitters, diehard ladies pulling their body weight, dedicated Sam showing up at 0530 because no excuses, and my favorite lil Chriss teaming up with me for 31 Heroes. #crossfitislife #crossfitgirls #sledpulls #crossfitfundamentals #crossfitcoach #bettereveryday #31heroes #herowod #endurancewod #bettertogether #virginiaisforlifters @paleo_togo representing y’all today 💪🏻❤️


1

Warm Up: 5 mins Cardio & Stretch
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Workout
For time:
800m w/ 3 Minute Rest
700m w/ 2:30 Rest
600m w/ 2 Minute Rest
500m w/ 1:45 Rest
400m w/ 1:30 Rest
300m w/ 1:15 Rest
200m w/ 1 Minute Rest
100m
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
➡️ Run can be on treadmill, elliptical, or bike. I did a treadmill. Speed was set to 8.5 and my “rest” was 3.0. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


0

E3MOM 12min
18 cal row
15 cal ski erg
12 cal assault bike

Turned out to become a 4 Rounds for time.

12min 31s

#almost #crossfitgleis10 #crossfitgleis10v2 #fittestboxintown #cfg10 #fitnessjourney #crossfit #nocco #winterthur #oberi #fitnessinwinterthur #endurance #endurancewod #wod #willbefaster #nobreath #hyperlapse


1

Warm Up
800m Run and Stretch
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength
3 Alternating Sets:
▪️Glute Bridge DB Bench 8 reps
▪️Push Ups x AMRAP in 20 Seconds
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️ I went about every 3 minutes with about 1 minute in between the bench and push-ups.
➡️ Push-ups were amazing the first set and dropped off in the second. Use the 2nd set as the number to hit for the 3rd set. Do your best push-up, which means on your knees, to a bench or to a wall. Scale so you can work the full 20 seconds.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Workout
For Rounds for Time
200m Run
12 DB Deadlifts
8 DB Push Press
40 Second Plank
-Rest 1 minute between rounds-
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ ➡️ Each round is a sprint! Pick a distance you can get through in 1 minute or less.
➡️ Deadlift and push press, pick a weight you can go unbroken!
➡️ And the 40 seconds of planking is rough. Scale accordingly. If 40 is too much, try 30! ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


3

CFS coming through on that wod! Y’all killed it 👊🏼#endurancewod #crossfitsuccess #crossfit @crossfitsuccess


1

Ottawa Spartan Super today with this badass dude! Somebody told us it was 16k of trails and obstacles.

My legs don't want to see any hills for a bit lol

Next challenge is to eat three hamburgers🍔🍔🍔 for dinner .

#outdoorgym #outdoorworkout #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #strengthmatters
#strengthcures #trainstrong #everydayathlete #functionaltraining #functionalworkout #endurancewod #enduranceworkout #run #running #trailrunning #trailrun #ocr #ocrtraining #ocrrace #spartan #spartanup #spartanrace #spartanracecanada #trainaccordingly #spartanottawa


10

~ Eeek! First #endurancewod ever😱 After a night of drinking 🍷 , I’ll be happy just to make it out of this WOD alive 🤪🤪🤪 Got my #postworkoutshakeattheready #1stphormfueled


0

Saturday midday workout #endurancewod #streetparking @streetparkingmembers


1

We love our endurance class drop ins! Everybody got a good sweat in this morning 💦💪🏼 #bollingercrossfit #endurancewod #crossfit #sweatysaturday


2

5amers pacing for a long endurance workout. Great job this morning! #endurancewod #crossfit #row #bike #run #motivated #sweat #sweatnsolon 🔥🔥🔥want to give us a try? Visit the link in our bio to schedule a free trial! 🔥🔥🔥


1

PR on my 800m run!! 3:03 🙆 @streetparkingmembers kept a 37sec-40sec run for my 200m. For my 400m was able to keep it at 1:15-1:20 goal for 800m was 3min didn't think I will get close to that! Here you go @crossfit_renatus goal to keep same pace through all intervals. Tomorrow I will do the one you send me😅😘 felt good after run so did a fast spicy WOD from @street_parking 5rounds 30 lunges 20ghd #streetparkingog #streetparking #streetparkingendurance #endurancewod #run #runningwod #runthecrazyout #runnermother #lovetorun #lunges #ghdsitups #ghd #garagetraining #garagegym #fitness #fitmom #legsfeellikejello #justkeeprunning #alwayson #teammiranda


4

Ever have one of those days? Nothing that a little chipper can't fix.. -50 step ups (24" box)
-40 kettlebell swings (28kg)
-30 burpees over sandbag
-20 sandbag ground to clean to squat(50#)
-10 sandbag shoulder to overhead
-20 sandbag ground to clean to squat
-30 burpees over sandbag
-40 kettlebell swings
-50 step ups

33:16 later... I feel better now!

1st video feeling strong, 2nd video doing the last few burpees "When does this end"? LOL

Ottawa Spartan Super coming up this Sunday, should be fun.... #outdoorworkout #outdoorgym #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #everydayathlete #endurancewod #functionalworkout #functionaltraining #crossfit #metcon #strengthmatters #strengthcures #trainstrong #kettlebell #kettlebellswings #kettlebellworkout #kettlebellstrong #sandbag #sandbagtraining #sandbagworkout #trainwithsand #trainaccordingly #oddobjecttraining #unstableloadtraining #sandbag #sandwod #ocr #ocrtraining #spartan


0

This is my fat crying 😭 😁. #endurancewod #cfr #crossfitrepublic


5

Todays endurance WOD with @imamatth
500m Row
10 WallBalls @ 9kg
10 Thrusters @ 43kg
1000m Row
15 WallBalls
15 Thrusters
1500m Row
20 WallBalls
20 Thrusters
2000m Row
25 WallBalls
25 Thrusters
@reebokcft #teamtyneside
@reebokuk #bemorehuman


7

Warm Up: 800m Jog and Stretch
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Strength: 4x8 deadlifts ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️ I did trap bar deadlifts and focused on controlled reps. Felt good today! These were every two minutes. ➡️ You can easily do these with dumbbells. Either do heavy dumbbells or Single Leg Romanian Deadlifts with one dumbbell. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️Workout: For Time:
800m Run
4 Minute Bike
600m Run
3 Minute Bike
400m Run
2 Minute Bike
200m Run ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️➡️ Push the run and “rest” on the bike. My runs got faster with each distance being shorter.
➡️ You can do this between the elliptical, treadmill, bike, or rower. Goal is to get your heart rate up on the run portion and active recover in the timed portion.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #liftlovemacros #dumbbellworkout #apartmentwod #homewod #wod #homeworkout #dumbbellwod #afforablefitness #travelwod #fitness #getmoving #workout #dailymotivation #fitbit #fitness #makeamericafitagain #sustainablefitness #workoutoftheday #endurancewod #nobull


0

Finally doing a WOD again after two months not CrossFitting. Down in the middle, doing some Down Ups.
Endurance WOD.
30 minutes ladder:
10 down ups
10 cal row or 7 cal bike
100m run
————————
20 down ups
20 cal row or 14 cal bike
200m run
————————
30 down ups
30 cal row or 21 cal bike
300m run
————————
40 down ups
40 cal row or 28 cal bike
400m run
————————
Etc.
・・・
Signed up via @onefit_nl
#Repost @crossfit_u1 with @get_repost
・・・
Endurance class @30degrees☀️🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 @crossfit_u1 #enduranceclass #endurancewod #wod #cardio #crossfitutrecht #crossfitbox #fitness #fitnessfreaks #utrechtfit #utrecht


0

Woohoo my mom joined me on a endurance WOD from @streetparkingmembers my mom wouldn't let me video tape her so I had to pull a fast one on her lol🤣🤷🙆 #streetparking #streetparkingog #assultbike #rowing #momanddaughter #streetparkingendurance #endurancewod #devilbike #MomStrong #garagetraining #garagegym #fitness #fitmoms


8

REDWOD 07.20.18

5 Rds: with a 50# sandbag
-200m sandbag burden run
-10 sandbag brute force burpees
-20 sandbag shoulder to shoulder

30:15 to complete. Grinding it out on the last round. I was really spent at this point but discipline and grit will always get you to the finish.

I am not a pro, I am not a coach, I ain't fast and I won't be the first to finish,but at 52 I know this stuff is good for you.... "Whatch ya lookin at? Go workout! Go get some!

#remembereveryonedeployed #redwod #movebetter #performbetter #betterthanyesterday #strongerthanyesterday #everydayathlete #functionalfitness #functionalworkout #metcon #crossfit #sandwod #sandbagtraining #sandbag #sandbagworkout #trainwithsand #bruteforcetraining #trainaccordingly #unstableloadtraining #oddobjecttraining #strengthmatters #strengthcures #trainstrong #ocr #ocrtraining #spartan #spartanrace #spartanup #thefittestversionofyourself #endurancewod


4

Doesn't take much to get an awesome workout. Today's #endurancewod was E8MOM for 40 minutes. (Every 8 minutes) so, 5x of 800m run, 21 KBS 35#, 7 pullups.
1st round is always the worst. But if you train right, your last round is the fastest.
#momswhocrossfit #crossfitmom #anothermotherrunner #momswhorun #halfmarathon #CFL1 #coach


1

This WOD deserves a post...a killer!!!! 💪🏼🏋🏽‍♂️ #crossfit #crossfitnyc #endurancewod


0

today's #wod ...🤸‍♀️🤸‍♂️ ... and yesterday's #wod !
.
yesterday KICKED MY FUCKING ASS. i wanted to puss out so bad. it was hot, it was tiresome. it was hard. kids were up my butt. i was dry mouthed the while time. everything. just everything. 😬 but i finished. and actually, when i started, i wanted to time cap myself on this for 1 hour, and i finished a little over. i used my 15# dumbell for the #walkinglunges ,the #snatch , and the #kbswings no energy for a #run. or a #walk...it was an #endurancewod and it was good.
.
TODAY was good too...i was itching to do #tireflips and i'm happy to say my itch is itched 🤣 i used 55# for my #pushpress...and #buckfurpees ....i mean, really.
.
i got in a 3.14mi today. 👟
.
.
.
#crossfit #crossfitchick #crossfitfamily #crossfitcommunity #workoutfromhome #fitmom #mombod #bestme #onedayatatime #burpees #fuckburpees #weightedwalkinglunges #onearmsnatch #fitbit #fitbitblaze #casadewilder #thesissybartexas


0

30 Mins #assaultbike for Cals ... @crossfitbarbaric
@chavongrace joined in for banter, @mrfitness_j checked regularly I was still grinding away during the longest 30 mins of my life 🤢🤢🤢 #crossfit #crossfitter #crossfitgirls #crossfitgirl #crossfitbarbaric #buildingthatengine #endurancewod #benchmarkwod


0

For time.
Climb the highest peak in Scotland, England and Wales. @chrisdixon247 @mcguires250
Not going to lie. Knackered
@reebokcft #teamtyneside
@reebokuk #bemorehuman
#threepeakschallenge #goprouk


14

That time my coach put a 48 HOUR time cap on the workout.... @the_functional_triathlete
.
.
.
#itactuallywasfun 😂
#crossfitsurge #endurancewod #surgeendurance #helpme #dying #looooooooongworkout


3

2 mile run! Every intersection 20 airsquats per side!🔥💪🏼💦👍🏼 #bollingercrossfit #endurancewod #saturday #sanramon


2