W.O.D.: Mid Week

Wednesday, February 19, 2014 • EnduranceShort Interval

STRENGTH:

DE: Mix Grip Bench Press 9x3 @ 70% (Normal, Narrow, Wide)

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

500m - Row

15 - Dumbbell Thrusters (45/30)

15 - 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 :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates, 65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (WED): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

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


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Comments (9)

Brad Williams
on Wednesday, February 19, 2014 at 05:21 am
2/19/14 WOD
Tempo bike ride this morning. 15 min. Warm-Up (Spin, 4 x 1 leg Drils, Pace Increase), 1:15 HR. tempo w/30/20 sec. Rec. intervals during commercials on Sportscenter (4 intervals each one), 15 min. Cool-Down.

Stretching right after. Will some bands later on for more mobility work. My "fat" band came in yesterday and it allows me to hand upside down. Did this yesterday and it really helped my back. No S&C today because hamstrings and hips are hurting from the past two days WODS.
Tim
on Wednesday, February 19, 2014 at 07:23 am
3S Training
AM: Rested

PM: Continuing with wendler, did squats:

WU
3 reps at 90kg, 3 reps at 100kg, then 7 reps at 107.5kg. Could have done more at this weight, but mentally I was probably self preserving myself for this weekend especially after last week where I had DOMS in my legs for 4 days after doing squats.

Followed this up with FS, following westside dynamic method.

2x60kg on 45sec for 10 rounds.

Went for a bike ride (was running short on time so could only do 3 rounds)

1.8km on, 2 minutes spin.

lap 1: 3:19, lap 2: 3:24, lap 3: 3:32.

Average speed was above 30km/hr which I'm happy with, but was feeling really tired after squats so could have been higher.
John P.
on Wednesday, February 19, 2014 at 09:45 am
2/19 WOD
1. DE: 10x2 Bench Press @ 135#, mixed grip
2. WOD as Rx, 2x40# DBs: 18:42
3. 3x10 GHD situp @ 16#, 2:00 front plank
Greg
on Wednesday, February 19, 2014 at 12:12 pm
2/19/14 WOD
weight on dumbbell thrusters?
Jake
on Wednesday, February 19, 2014 at 12:52 pm
2/19/14
For the Strength i did 130 Pounds.

It took me 17:59 to complete the S&C
Tyler
on Wednesday, February 19, 2014 at 02:03 pm
That's not my WOD baby
Why do people post workouts to the comments that have nothing to do with the WOD? Am I missing something?
McCusker
on Wednesday, February 19, 2014 at 02:32 pm
WOD 2/19
DL 5x5 295
Run 90 recover 60 - 9 rounds
1% incline - 5:52 pace
Sam
on Wednesday, February 19, 2014 at 06:32 pm
WOD 2/19/2014
Bench Press
Set 1 @ 140#, 15 Reps
Set 2 @140#, 12 Reps
Set 3 # 140#, 8 Reps
Set 4 @ 130#, 10 Reps

Then:
4 Rounds
500 Meter Row
15 DB THrusters @ 25#, each
8 Pul Ups

Time: 19:05 - had some distance to cover between the rower and DB / Pul Up Bar station at my globo.
Shaun
on Thursday, February 20, 2014 at 09:44 pm
Tyler, I have been wondering the same thing lately. Isn't the comments section intended for discussing the WOD? Whats the point of posting random workouts? Go find a forum.
Comments are closed for this post.