Smoker WOD and Running Drills


*Sorry this post is a little brief and barren. I’m having internet connection issues and am backed up on posting my Training Logs. Also, there are a few posts with some awesome content that I have written, just not posted. Keep checking back lots more good stuff coming!

Advice for training and life!

Advice for training and life!




Warm-Up: Stretching with PVC, 500m row, 5 HRPU x 3, 8 KB swings at 35lbs x 3, 10 A/S x 3.

Conditioning WOD: 2 rounds of – 20 OH squats (75lbs), 20 pull-ups, 20 GHD sit-ups, 20 dips.

  • Time: 11:46.

Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch.

CF Endurance 6-Week Running Drill Program Week 1 Day 1

*Upon completition of the CrossFit Endurance Seminar and receiving my certification I was given a six week running drill program. The purpose of which is to reinforce the techniques and movements learned in the course to correct running form and improve efficiency. The drills are to be done 2-3 times a week so for the next six weeks I will substitute these drills for the running portions of the CF Endurance WODs.

  • Drills – Ball of foot hops with forward lean 3 x 3, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :30s @96 cadence, drill of choice, 2:00 @ 91 cadence.

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