Toes to Bar, Back Squat and 400m Run Fitness Workout #112

INTENSITY:
5 Rounds for time of:
10 Toes to Bar
15 Back Squats (155/115)
400m Run

RESET:
10 Minutes:
Work Handstand to Forward Roll; if you are good to go with the Forward Roll, complete:

2 rounds of:
4 Wall Walk-Ups
60s Handstand Hold
1 Forward Roll


Handstand to Forward Roll:


Progression to Forward Roll: 

Burpees and Wall Balls Fitness Workout #111

Day 37/58

INTENSITY:
2 Rounds for time of:
50 Burpees
50 Wall Balls

RESET:
3 Rounds of:
50m Tire Sled Pull (55/35)
15 Diamond (Close-Hand) Push-Ups
10 Spiderman Lunges, Alternating

Fran Fitness Workout #110

History of Fran (CrossFit Journal)

Day 36/58

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
For Quality:
30 KB Swings (2p/1.5p)
30 Barbell Spear Press
30 KB Cleans, Alternating
30 Box Jumps (24/20)

Paleo Chocolate Cranberry Power Bars

Having made bars like this, I'm a huge fan of this recipe. While dates are REALLY sticky feeling, the clean up surprisingly well with very little mess too. In short, these paleo power bars are GREAT!

Ingredients

• 2 ¼ cups pecans, lightly toasted
• ¼ cup cacao powder
• 15 large medjool dates, pits removed
• 1 tablespoon vanilla extract
• 10 drops stevia
• 2 tablespoons agave nectar or honey
• ½ cup dried cranberries (you can add more if you like)

Instructions

• Blend pecans and cacao powder in food processor until combined and coarsely ground
• Add in dates and process until blended into dry ingredients
• Process in vanilla, stevia and agave until well combined
• Stir (or work in) dried cranberries with a spoon or by hand
• Press mixture into an 8 x 8 inch baking dish
• Freeze for 1 hour, or until firm, then cut into 16 squares
• Makes 16 squares

Originally posted at Elana's Pantry

Pistol Squat Fitness Workout #109

Day 35/58

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Hang Power Cleans Fitness Workout #108

Day 34/58

INTENSITY:
5 Rounds for time of:
50 Double Unders
10 Hang Power Clean (95/65)
5 Strict Pull-Ups

RESET:
9-6-3 reps of:
KB Swing (2p/1.5p)
Barbell Floor Wipers (95/65)
KB Clean and Jerk
Barbell Roll-Outs

Endurance Series - Week 5

Phase Length: 8 Weeks
Week 5 of 8

Monday:800m Backwards Run
Tuesday:INTENSITY ONLY
Wednesday:Sand Bag Run, 20 minutes
Thursday:50,40,30,20,10 Double Under, 60s rest
Friday:For Time 1.5 Mile
Saturday:Jog, 45 minutes
Sunday:3 Rounds, Max UB Reps: Air Squat; Rest 90s
TTC - Time to Complete; usually Rest TTC or rest the amount of time it took you to complete the exercise.

Rest no less than 4 and no more than 6 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com