W.O.D.: Mid Week

Wednesday, April 02, 2014 • EnduranceLong Interval

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

"Barefoot-Annie"

50-40-30-20-10

Double Unders

Sit Ups

(Take your shoes off and work on that foot strength!)

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, CrossFit Primeval



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Comments (7)

John P.
on Wednesday, April 02, 2014 at 10:23 am
4/2 WOD
1. ME Box Squat
-3x5 (135, 185, 205)
-3x3 (225, 235, 245)
-3x1 (255, 265, 275)
2. S&C WOD, 50-40-30-20-10 of:
-double unders (shoes on because of gym rules)
-situps (ab mat)
--5:41
3. EMOM 7 minutes: 1 ring muscle-up
McCusker
on Wednesday, April 02, 2014 at 01:46 pm
WOD 4/2
Box Squat : 255,255,255,255,255

Annie: 7:23
Brad Williams
on Wednesday, April 02, 2014 at 03:46 pm
4/2/14 WOD
Interval bike this morning. 18 min. Warm-Up (Spin, 3 x 1 leg Drills, Pace Increase), 5 x 9 min.(5K)/3 rec., 13 min. Cool-Down.

Skipped an afternoon workout because body has been kind of fatigued and the extra rest would help. I can make it up tomorrow because we had a water main break and no school tomorrow.

Smashes with the lacrosse ball for mobility after bike this morning.
Raph
on Wednesday, April 02, 2014 at 05:08 pm
WOD
ME Box Squat 225 Bow bellow parallel.
What should be my goal here for the height of the box?
Should I try to lower the box or should I keep the same height and up my weight?
Annie: 7:21
Tim
on Wednesday, April 02, 2014 at 07:02 pm
3/3/14
Didn't rain in AM, so decided to do a tempo run in PM.

did 18.75km in 1hr36min (5:07 min/km),

First 10km was against the wind, so average time was 5:17-5:27, then next 8km was all under 5 minute pacing which I'm happy with, finally starting to get my fast pace back.
Matt G
on Wednesday, April 02, 2014 at 07:49 pm
Wod
Back Squat - 255#
Annie -6:36
Kurt
on Wednesday, April 02, 2014 at 09:45 pm
2 April
1. ME box squat:
5x 185/205/225
3x 245/255
2x 265

2. Annie: 10:59
Comments are closed for this post.