W.O.D.: Long Interval

Thursday, February 06, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Bike (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Row (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Ruck (THU): Repeat 5:00 on, :60s off 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 (FRI): Repeat 3:00 on, :60s off until form/pace deteriorates

Bike (SUN or TT ): Repeat 3:00 on, :60s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

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


Crow Hill CrossFit


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Comments (5)

Raph
on Thursday, February 06, 2014 at 10:38 am
intervals
how much time should I spend on intervals if I am aiming to do a marathon?
Coach Dan
on Thursday, February 06, 2014 at 12:07 pm
WOD 2/7/14
Did the CFE programming at my box today in Brooklyn, NY. Cold, ice, snow, perfect running conditions!
6 x 1km repeats:
5:02
4:57
4:52
4:50
4:32
4:35
I got faster because I got more comfortable running on ice. Man, I hope it gets warmer out here soon!
McCusker
on Thursday, February 06, 2014 at 01:40 pm
WOD 2/6
Three minutes on 60 seconds off.
Six rounds
Brad Williams
on Thursday, February 06, 2014 at 03:55 pm
2/6/14 WOD
Circuit Swim this morning. 1000m Warm-Up (Swim, 5 Beat Kick, Float & Paddle, Paddles, 6-3-6 w/fins), 10 Rds.- 25m Swim, 10 Ladder Muscle-Ups, 15 Deck Press-Ups- 18:55 min. 550m Drill Down (Fins, Kick, Swim) 1800m.

Foam Roller, stick, stretch for mobility. Really underestimated difficulty of the WOD I made. I wanted to do some strength work after, but wasn't happening.

Leg/Back has felt good all day. I'm actually feeling some relief finally.
John P.
on Thursday, February 06, 2014 at 05:13 pm
Run Long Interval
Warmup: Mobility (Limber 11), Running Drills
Run: 6x 3:00 on / 1:00 off
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