W.O.D.: Short Interval

Monday, February 03, 2014 • EnduranceShort Interval

STRENGTH:

DE: Floor Press 9x3 @ 70% on :45s

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time

100 - Pull Ups

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (WED): Repeat 800m, recover :60s until form/pace deteriorates

Run (MON): Repeat 200m, recover :60s until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, CrossFit Steadfast


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Comments (6)

McCusker
on Monday, February 03, 2014 at 11:52 am
WOD 2/3
Strength DE: BP 9x3 on 45's 155
100 pull-ups 6:45
Tony
on Monday, February 03, 2014 at 02:58 pm
WOD
7:34. Yuck
Brad Williams
on Monday, February 03, 2014 at 03:56 pm
2/3/14 WOD
Rest day today. Only swimming, biking, and finally starting back to S&C WODS is getting redundant. I want to run and do my dynamic WODS....Rested today just to give mind a break.

MRI Saturday to finally see what is going on with my hip. Hopefully it is only a hip flexor strain.
Jerry
on Monday, February 03, 2014 at 05:47 pm
Used reg bench 9x3 @185

100 pull ups (I did strict, not sure if I was supposed to kip?)
Started with set of 20 then sets of 10
12:47
Coach Dan
on Thursday, February 06, 2014 at 12:04 pm
2/3/14 WOD
Jerry, generally if it's not specified, pullups are done in the fastest way possible - so butterfly pullups of kips. If you did strict, and it took you 12 minutes, then you're a strong dude! Nice job. Anything done for time though, feel free to kip. Nice work!
Sam
on Monday, February 10, 2014 at 12:44 pm
2/3/2014 WOD
Strength:
5 x 10-15 @ 145#

Then:75 Pull Ups (completely fried)
Comments are closed for this post.