W.O.D.: Short Interval

Monday, March 03, 2014 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 10 x 2 @ 75% 1RM on :45s

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


CFE STRENGTH & CONDITIONING WOD:

For Time

50 - Pull Ups

200m Run

50 - Push Ups

200m Run

50 - Sit Ups

200m Run

50 - Squats

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 200m, recover :90s until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover :90s until form/pace deteriorates

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover :90s 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 (MON): Repeat 200m, recover :90s until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

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


CrossFit Endurance Seminar, The Cell Fitness



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Comments (15)

Bobby
on Monday, March 03, 2014 at 04:44 am
Gross
16:02. Yikes.
Clydesdale
on Monday, March 03, 2014 at 09:14 am
Big 'n Slow
120 shoulder press;
8:40 S&C
Clydesdale
on Monday, March 03, 2014 at 09:39 am
Big 'n Slow
120 Shoulder Press
8:37 S&C
John P.
on Monday, March 03, 2014 at 09:43 am
3/3 WOD
1. DE Shoulder Press 10x2 @ 125# on 0:45
2. WOD as Rx, 10:51
3. 15-12-9: GHD situp @ 16#
A. Duhaime
on Monday, March 03, 2014 at 10:57 am
Good progress
Strenght @ 135, S&C 28:03 jumping pull ups, interval running :15 on :45 off.
Kirk
on Monday, March 03, 2014 at 11:10 am
16:05, but scaled pullups to body rows, as still working on pullups. all else as prescribed
McCusker
on Monday, March 03, 2014 at 12:06 pm
WOD 2/3
DE-Bent Row (shoulder still on the mend) 175lbs

WOD: subbed row for run (250m)
12:14
Jon
on Monday, March 03, 2014 at 02:33 pm
0303
23/M/175

200m swim freestyle ~5:30
:90 off
7 rounds

10x2 125# shoulder press :45s

50 pull-ups
200m run
50 push-ups
200m run
50 sit-ups
200m run
50 squats
10:30
Rachel
on Monday, March 03, 2014 at 03:04 pm
First CFE workout!
16:04
Rachel
on Monday, March 03, 2014 at 03:54 pm
First CFE workout!
16:04
Brad Williams
on Monday, March 03, 2014 at 03:56 pm
3/3/14 WOD
TT Swim this morning. 1600m- 32:42 min./5 rec., 900m Drill Down (Kick, Pull, Fin Kick, Pull w/Paddles, FS) 2500m.

Easy 1 hour Spin after getting home from Doc.

Smashes for mobility.

MRI on back revealed bone spurs pinching the nerve in my back. Even though I'm healing and getting back to normal routine on own I'm meeting with a surgeon about an epidural steroid injection into spine which would relieve rest of pain. Good thing is there is no recovery period so I'd be good-to-go the next day if ready.
Josh
on Monday, March 03, 2014 at 03:57 pm
Excited
This is my first day on the program. I only got to 3 200's before I died on the swim. I'm going to do the wod here in an hour.
Crix (M,43, 6', 173lbs)
on Monday, March 03, 2014 at 03:59 pm
rainy
13:32 including transitions to outside (shoes & jacket on and off)
Paul
on Monday, March 03, 2014 at 04:56 pm
Fun
15:11
The hardest part was starting out with the pull ups, glad I got them done with powered through.
Jill
on Tuesday, March 04, 2014 at 10:29 am
Bang....
23:21... First string of 10 kipping pull ups !!
Comments are closed for this post.