W.O.D.: Long Interval

Tuesday, May 06, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

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 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1.5k, recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00, until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00, 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 2:00, until form/pace deteriorates

Bike (MON): Repeat 1.5k, recover 2:00, until form/pace deteriorates

Run (TUE):Repeat 800m, recover 2:00, until form/pace deteriorates




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Comments (4)

Dan
on Tuesday, May 06, 2014 at 05:31 am
WOD 5/6
Back in the park this morning, hitting 10x400m.
1:30
1:30
1:30
1:29
1:29
1:31
1:30
1:31
1:30
1:31

Good times with the Crow Hill CrossFit Endurance Team here in Brooklyn, NY!
Cody
on Tuesday, May 06, 2014 at 03:37 pm
05/06 WOD
Push press- 135 lbs, 10 min

Substituted running for rowing because I have a bad knee right now.

800m row, 2 min rest
3:30-3:40. 7 sets. 3 of which while wearing elevation mask
set to 9000 ft.
Brad Williams
on Tuesday, May 06, 2014 at 03:53 pm
5/6/14 WOD
Interval run this morning. 13 min. Warm-Up (Pace Increase, D-Stretch, Drills), 6 x 800m/2 rec.- 3:23,3:20,3:23,3:39(hill),3:44(hill),3:28. 21 min. easy run Cool-Down.

Could really feel the 75 Rep Overhead Squat WOD this AM. Hamstrings were good, but after legs started to hurt. Lots of mobility after run and after school.
Jake Fisher
on Wednesday, May 07, 2014 at 06:26 am
Results (Tues)
Run 800's Rx'd
3:25,
3:45 (uphill),
3:33,
3:44 (uphill)

PP 7x3 =
75,95,125,130,145,155-PR(+10#)
Comments are closed for this post.