CrossFit Nixa Endurance

Endurance Wod 5-21-15

"Summer Slaughter"

Warm Up:

5x200m Runs
45 Sec Rest Between Runs

Workout:

10 Front Squats 135/95 #
20 Burpee Box Overs 24/20
30 KB Swings 55/35 #
40 Power Cleans 135/95 #
30 KB Swings 55/35 #
20 Burpee Box Overs 24/20
10 Front Squats 135/95 #

Endurance Wod 5-19-15

"Let Get Sketchy"

Warm Up:

6x200m Runs
45 sec rest between each

Workout:

20 Min Amrap

20 Wall Balls 20/14 #
15 Push Jerks 75/55 #
10 Burpee Box Overs
5 Bar Muscle Ups

Endurance Wod 5-14-15

"Chocolate Wasted"

Warm up:

3x800m Run
90 seconds rest between runs

Workout:

20 Min Amrap

10 Push Press 95/55 #
10 Burpees
10 Pull-ups
10 Ring Dips

Endurance Wod 5-12-15

"Moonlight Sonata"

Warm up:

3x800m Run
90 seconds rest between runs

Workout:

20 Min Amrap

40 DU
20 Burpee Pull-ups
10 Push Press 115/80 #

Endurance Wod 5-7-15

"Sweating For Hot Pockets"

Warm Up:

2x400m Jog 45 sec rest between
2x200m Run 30 sec rest between
4x100m Sprints 15 sec rest between

Workout:

4 Rounds
400m Run
20 Goblet Squats 70/55 #
20 TTB
20 Burpees

You guys killed it tonight! It was hot and you sprinted your butts off and then took down that workout! You guys are always impressing me! Nice job!

Endurance Wod 5-5-15

"Space Peanut"

Warm Up:

8x200m Sprints
30 sec. Rest between sprints.

Workout :
20 Min Amrap

18,15,12,9,6,3
Burpee Box Overs 24/20
KB Swings 55/35 #

Endurance Wod 4-30-15

"Mind Over Matter"

50 SDHP 95/55 #
50 Push-ups
75 DU
75 Lunges
50 OHS 95/55 #
50 Sit-ups
75 DU
75 Lunges
50 Strict Press 95/55 #
50 Ring Rows
75 DU
75 Lunges
50 H. Power Cleans 95/55 #
50 TTB
75 DU
75 Lunges

Everyone gave 120% tonight! Super impressed! Everyone hit or exceeded their 2 miles goals in the workout!! Great job ladies and gentlemen!! 👍🏼👍🏼👍🏼

Endurance Wod 4-28-15

"HeavyWeights"

12 min amrap
800m run
10 Power Sn**ch 95/55 #
10 Burpees
3 min rest

10 min amrap
400m run
8 Power Sn**ch 115/75 #
10 Burpees
3 min rest

8 min amrap
200m run
6 Power Sn**ch 135/95 #
10 Burpees
3 min rest

6 min amrap
100m run
4 Power Sn**ch 155/105 #
10 Burpees

Endurance Wod 4-23-14

"Samsonite"

50 Push Jerk 115/75
100 Box Jumps 24/20
100 KB swings 55/35
50 Power Cleans 115/75

800m run buy out

**EMOM 5 push-ups**
During the workout you will perform 5 push-ups every minute on the minute no matter where you are at in the workout, EXCEPT for the run. Once you start the run, you are done with push-ups!

Endurance Wod 4-21-15

"Point Break"

25 Min Amrap

40 Sit-ups
40 Goblet Squats 55/35 #
20 SH2OH 95/55 #
20 Ring Dips
10 Burpee Pull-ups
100m Run

Endurance Wod 4-16-15

"Afternoon Delight"

**1 Mile Run Buy In**

50 Hang PC 115/75 #
50 TTB
50 Sn**ch Grip DL 115/75 #
50 Sit-ups
50 Alt KB Sn**ches 55/35 #
50 Ring Dips

**1 Mile Run Buy Out**

Endurance Wod 4-14-15

"Caribbean Cruise Fixer-Uper"

100 DU
200m
80 Hand Release Push-ups
200m
60 Pull-ups
400m
40 Burpees
200m
20 HSPU
200m

Endurance Wod 4-9-15

"Strawberry Cheesecake"

0:00-6:00
Amrap
6 Strict Pull-ups
8 Box Jumps 24/20
10 OH Alt Lunges 95/55 #
Rest 2 Min

8:00-14:00
Amrap
6 Pull-ups
8 Burpee Box Jumps 30/24
10 Squat Sn**ch 115/75 #
Rest 2 Min

16:00-22:00
Amrap
6 CTB pull-ups
8 Burpee Box Jumps 30/24
10 Squat Clean 115/75 #
Rest 2 Min

24:00-30:00
Amrap
6 Bar MU
8 Box Jumps 24/20
10 FS 95/55 #

Endurance Wod 4-7-15

"Shake N' Bake"

800m Run
10 HSPU
15 Ring Dips
20 Box Overs 24/20
400m Run
10 HSPU
15 Ring Dips
20 Box Overs 24/20
400m Run
10 HSPU
15 Ring Dips
20 Box Overs 24/20
800m Run
10 HSPU
15 Ring Dips
20 Box Overs 24/20

Endurance Wod 4-2-15

"Horseshoes And Hand Grenades"

**150 DU BUY IN**

5 MU
15 Power Sn**ch 115/85 #
30 Wall Balls 20/14 #
5 MU
15 OHS 115/85 #
30 Wall Balls 20/14 #
5 MU
15 Power Cleans 115/85 #
30 Wall Balls 20/14 #
5 MU
15 Front Squats 115/85 #
30 Wall Balls 20/14 #

**150 DU BUY OUT**

Endurance Wod 3-31-15

"Taking Off The Training Wheels"

0:00-10:00
10 Push Jerk 135/95
200m Run
50 DU
Rest 4 min

14:00-24:00
20 Pull-ups
200m Run
50 DU
Rest 4 min

28:00-38:00
30 Box Overs 24/20
200m Run
50 DU

Endurance Wod 3-24-14

"Poptarts and Pain"

10 Bar MU
10 Burpees
10 Pistols
20 Hang Cleans 155/105 #
10 Burpees
10 Pistols
30 CTB Pull-ups
10 Burpees
10 Pistols
40 Box Jumps 30/24
10 Burpees
10 Pistols
50 Wall Balls 20/14
10 Burpees
10 Pistols
60 Kb Swings 55/35 #
10 Burpees
10 Pistols

Endurance Wod 3-17-15

"Shins n' Sides"

50 Box Jumps 24/20
5K Run
50 Box Jumps 24/20

Endurance Wod 3-10-15

"NACHO"

400m Run
25 Box Jumps 24/20
50 DU
30 Power Cleans 115/85 #
400m Run
25 Box Jumps 24/20
50 DU
30 Wall Balls 20/14
400m Run
25 Box Jumps 24/20
50 DU
30 Power Cleans 115/85 #
400m Run
25 Box Jumps 24/20
50 DU
30 Wall Balls 20/14

Endurance Wod 3-3-15

"Did We Just Become Best Friends?"

10 Rounds

20 Box Jumps 24/20
15 Burpees
10 Front Squats 135/95 #
5 HSPU

Endurance Wod 2-24-15

"Shape of a Unicorn"

100 Box Jumps 24/20
75 DU
80 Kb Swings 55/35 #
75 DU
60 Pull-ups
75 DU
40 Burpees
75 DU
20 Clean and Jerks 155/105 #
75 DU
10 MU

Endurance Wod 2-19-15

"After Earth"

0:00-7:00
20 kb swings 55/35
10 push-ups
3 min rest between each round.

10:00-17:00
20 DU
10 Push Press 95/55
3 min rest

20:00-27:00
20 Wall Balls 20/14
10 Hang Power Cleans 95/55
3 min rest

30:00-37:00
20 Pull-ups
10 Burpee Box Jumps 24/20
Rest 3 min

Endurance Wod 2-17-15

"Stage 3"

30 Box Jumps 24/20
30 Hang PC 95/55 #
50 DU
50 Walking Lunges
30 Pull-ups
30 SDHP 95/55 #
50 DU
50 Walking Lunges
30 HSPU
30 OHS 95/55 #
50 DU
50 Walking Lunges
30 Burpees
30 Deadlifts 95/55 #
50 DU
50 Walking Lunges

Endurance Wod 2-12-15

"FranElizAbel"

Fran
21-15-9
Thrusters 95/55 #
Pull-ups

Elizabeth
21-15-9
Cleans 135/95 #
Rings Dips

Isabel
30 Sn**ches 135/95 #

Endurance Wod 2-10-15

"Guitars And Cadillacs"

0:00-7:00
Amrap
Burpees
Rest 3 minutes

10:00-18:00
Amrap
10 Box Jumps 30/24
10 Deadlifts 225/185 #
Rest 4 minutes

22:00-31:00
Amrap
10 Ring Dips
15 Kb Swings 70/55 #
20 DU
Rest 5 min

36:00-43:00
Amrap
Burpees

Endurance Wod 2-5-15

"Kind of a Big Deal"

**100 DU Buy In**

10 Muscle Ups
20 Squat Sn**ch 135/95 #
30 Box Jumps 30/24
40 Deadlifts 155/115 #
50 TTB
40 Deadlifts 155/115 #
30 Box Jumps 30/24
20 Squat Sn**ch 135/95 #
10 Muscle Ups

**100 DU Buy Out**

EMOM 3 Burpees

Endurance Wod 2-3-15

"Juicing"

18-15-12-9-6-3
Thrusters 95/55 #
Pull-ups
DU
300m After each round

Rest 5 min

10 min Amrap
10 Burpees to 6inch Target
2 Rope Climbs

Endurance Wod 1-29-15

"The CFNX 500"

50 Front Squats 75/55 #
50 PU
50 Box Overs
50 Push Jerks 95/55 #
50 Kb Swings
50 HSPU
50 Power Cleans 115/85 #
50 TTB
50 Deadlifts 155/115 #
50 Burpees