W.O.D.: Long Interval

Monday, March 31, 2014 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 10 x 2 @ 65% on :45s

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

10 - Burpees

20 - KB Swings (53/35)

30 - Sit Ups

Post results 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 250m recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, spin/recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 250m recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, spin/recover 3:00, until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00, until form/pace deteriorates

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


CrossFit Endurance Seminar, Power in Motion CrossFit



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Comments (12)

John P.
on Monday, March 31, 2014 at 08:56 am
3/31 WOD
1. DE Power Clean: 10x2 @ 65 % on 0:45 (125#)
2. S&C WOD: 5 rds:
-10 burpees
-20 KB swing (55#)
-30 situps (ab mat)
--10:14
Adam
on Monday, March 31, 2014 at 11:09 am
3/31 WOD
1. DE Power Clean: 10x2 @ 65 % on 0:45 (165#)
2. S&C WOD: 5 rds:
-10 burpees
-20 KB swing (53#)
-30 situps
--15:47
Sam
on Monday, March 31, 2014 at 11:40 am
WOD 03/31/2014
Strength: 5 x 8 Power Clean
Round 1 @ 160#
Round 2 @ 160#
Round 3 @ 160# (f)
Round 4 @ 150#
Round 5 @ 150# (f)

WOD: As Rx'd
Time: 20:31 - Kinda wanted to barf after the 3rd round.
Andy
on Monday, March 31, 2014 at 03:44 pm
WOD 03/31/2014...Dude...
1. Strength: 80k, 80k, 90k, 90k, 95k, 95k, 100k, 100k, 105k, 105k

2. WOD: as Rx'd
Time: 14:00... situps were the hardest (and slowest)
Brad Williams
on Monday, March 31, 2014 at 04:07 pm
3/31/14 WOD
Interval swim this morning. 600m Warm-Up (Swim, 5 Beat Kick, Float & Paddle, Fins), 4 x 250/3 rec.- Regular Swim- 5:01, 4:58, With Fins and Hypoxic (had to stop each time I wanted to breath)- 5:28, 5:34. 400m Drill Down- (6-3-6 Drill, Skull, Kick). 2000m

Hypoxic training for intervals was the first thing ever.

1 hour endurance bike ride after school. Smashes for mobility. Really worked my chest, shoulders, and lats they have been sore lately due to lack of mobilizing them. Feeling much better now.
S. George
on Monday, March 31, 2014 at 05:07 pm
3/31 WOD
Strength: 10x2 :45 @195

S&C: 5 Rounds
10 Burpees
20 DB Swing @50
30 Sit-ups
12:58
Anne-Marie
on Monday, March 31, 2014 at 07:49 pm
3/31
88# Power Cleans
10:58 - S&C
Kurt
on Monday, March 31, 2014 at 08:07 pm
31 March
Strength: Rx'd 10X2 :45 @ 175
S&C: 14:52 Rx
Raph
on Tuesday, April 01, 2014 at 01:15 pm
WOD
Strength PWR Cleans @ 130 on :45
WOD with a 70lbs kettle bell, 14:58
martyn
on Monday, April 07, 2014 at 03:55 am
strength - new totals
130kg oh squat
125 bench
140 clean
- p.cleans 2@94
- wod 12:08 (slow burpees but all unbroken)
Desmond
on Monday, April 07, 2014 at 06:07 pm
3/31 WOD
Strength - 10x2 @ 115lbs

S&C (Rx) - 17:30
Keith
on Friday, April 11, 2014 at 02:36 am
4-9-2014
DE:
1 - 4 @ 40kg
5 - 10 @ 50 kg
WOD:
4 rounds
dumbbell swings w/ 20kg
14:47 total time
Comments are closed for this post.