5 CrossFit WODs to Improve Endurance

calendarMar 25, 2023 · 2 min read · crossfit endurance WODs workouts fitness training  ·
Share on: linkedincopy

If you're serious about CrossFit, you know that having good endurance is key to performing well in competitions or even everyday workouts. But how do you improve your endurance?

Look no further than these 5 CrossFit WODs, designed to help you build the stamina you need to tackle any workout that comes your way.

1. "Annie"

This classic CrossFit WOD is a great way to improve both cardiovascular endurance and core strength. It consists of two exercises: double unders and sit-ups.

  • 50-40-30-20-10 reps for time:
  • Double unders
  • Sit-ups

To do double unders, jump rope so the rope passes under your feet twice with each jump. This is a challenging exercise that takes practice, but it's well worth the effort.

2. "Cindy"

This WOD will have you working on your muscular endurance as well as cardiovascular endurance. It consists of three exercises: pull-ups, push-ups, and air squats.

  • 20-minute AMRAP (As Many Rounds As Possible):
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats

3. "Murph"

This legendary WOD is a tribute to Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. It's a tough one, but it will help you build serious endurance.

  • For time:
  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1 mile run

This one is definitely not for the faint of heart, but if you can complete it, you'll have serious bragging rights.

4. "Karen"

This simple WOD will help you build endurance while also working on your leg strength. It consists of just one exercise: wall balls.

  • For time:
  • 150 Wall balls (20/14 lbs)

Wall balls are a great exercise for building leg strength and endurance. If you're not familiar with them, they involve squatting with a medicine ball and then throwing the ball up to hit a target on the wall.

5. "Nancy"

This WOD is all about improving your running endurance. It consists of two exercises: overhead squats and running.

  • 5 rounds for time:
  • 400m run
  • 15 overhead squats (95/65 lbs)

Overhead squats can be challenging, but they're a great way to work on core stability and upper body strength while also improving your running endurance.

Give these 5 CrossFit WODs a try and watch your endurance soar. Remember, the key to improvement is consistency and dedication. Keep pushing yourself and you'll see results in no time.