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Endurance Training – CrossFit LoDo – Denver Colorado Day 1 Test Week! A. 1 RM Front Squat B. Run a 10 K for time Day 2 Row 10 200 m sprints and record all of your splits. Rest exactly 3:1 rest:work Day 3 A. 1 RM Back Squat B. Complete “Karen” Every time you areRead more

CrossFit LoDo – Denver Colorado – Endurance Training Day 1 Row 3,000 meters 300 double-unders Run 3 miles Day 2  2-2-2-2-2-2 Romanian Deadlift then: 5 Rounds for time: 10 Body Weight Deadlifts, 400 meter run. Rest exactly 2 minutes between rounds. Day 3 A. Cover as much ground in 30 minutes as possible Day 4Read more

Endurance Training – CrossFit LoDo – Denver Colorado Day 1 Complete 10 Rounds of: 200 meter sprint 15 Burpees Day 2 5×500 meter row repeats. Rest 3 minutes between efforts.  Day 3 A. 1 DL every 30 seconds at 80% 1 RM until failure or until 16 reps completed B. 4 Rounds: 3 Minutes onRead more

Endurance Training – CrossFit LoDo – Denver Colorado Day 1 Do the WOM Day 2 Run a 10 K for Time, find your cadence and note your footstrikes per minute Day 3 10×300 meter repeats on the rower. Rest : Work 2:1. Score is total time. Day 4 A. 1 DL every 15 seconds forRead more

CrossFit LoDo – Denver Colorado Endurance Training Day 1 3 Rounds: 30 Front Squats (95/65) 100 (total) mountain climbers, 800 meter run Day 2 A. 5×10 Dumbbell RDL B. 10 Rounds: 100 meter ROW 10 dumbbell thrusters (45/35), rest 1 minute between efforts. Day 3 A. Cover as much distance @ 100 cadence as possible.Read more

CrossFit LoDo – Endurance Training – Denver Colorado Day 1  A. 5×5 Romanian Deadlift AHAP with perfect lumbar curve B. 5 Rounds: 20 Front Loaded Lunges (50% Body weight), sprint 200 meters. Rest exactly 2 minutes between rounds. Day 2  4 Rounds: Complete 25 Burpees 400 Meter Row and 400 meter run. Rest 5 MinutesRead more

Endurance Training – CrossFit LoDo – Denver Colorado Day 1 Are you doing your running drills? Complete Max Distance Run @ 95, 105, and 115 cadence in that order. Rest 5 minutes inbetween efforts. Do not run for more than 10 minutes, and do not run Less than 3. Use your previous efforts in cadenceRead more

CrossFit LoDo – Denver Colorado Endurance Training Program Day 1 5x Max Distance 110 Cadence Run. If efforts aren’t lasting for 3 minutes find your cadence where you can for 3 minutes x 5 rounds Day 2 A. 1 DL every 30 seconds @ 75% 1 RM until 20 reps or failure B. 3 RFTRead more

Endurance Training Program – CrossFit LoDo – Denver Colorado Day 1 A. Back Squat 5×5 @ 70% 1 RM B. 5 RFT of: 10 Front Loaded Lunges 10 Box Jumps 10 Burpee Pull Ups Day 2 Run as far as you can with 98 cadence. Rest 5 Minutes and repeat a total of 3 times.Read more

CrossFit LoDo – Denver Colorado – Endurance Training Day 1 3 Rounds: Run 1 Mile. Rest 5 Minutes between efforts Day 2 2-2-2-2-2-2-2-2 Deadlift @ 80-85% 1 RM then: Tabata Burpee and Wall Ball Mash Up Day 3 5 RFT: 400 Meter Run 30 Box Jumps 10 Strict Pull Ups Day 4 Run a 5Read more