W.O.D.: Mid Week

Wednesday, May 07, 2014 • EnduranceLong Interval

STRENGTH:

DE: Bench Press 9 x 3 @ 65% on :45s

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


CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

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


CrossFit Endurance Seminar, Okinawa



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Comments (5)

Richard
on Wednesday, May 07, 2014 at 06:17 am
Wod
Bench 185

Rx'd 10:34
Tri's are smoked
Dalles
on Wednesday, May 07, 2014 at 12:40 pm
Wed WOD
Strength: rx'd 165#

S&C: The cleans kicked my butt. My max is not much more than 135#.

As rx'd 9:29
Brad Williams
on Wednesday, May 07, 2014 at 03:49 pm
5/7/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 6 x 3 min.(1500m)/2 rec. Int., 10 min. Cool-Down.

S&C shortly after. Did my own, but I got this complex from Crossfit Football. 4 Rds./1 rec. 25# DB Pwr Clean-Front Squat-Push-Press-RT. Lunge-LT. Lunge. 1:11,1:06,55,56. 3 Min. Plank Hold after.

Original WOD wasn't for timed intervals and you were suppose to go up in weight each set. I will try that one next time. Smashes for mobility.

Rest day tomorrow. Willow Duathlon Saturday.
Richard
on Wednesday, May 07, 2014 at 04:16 pm
WOD
36/m/170

Bench 185

RX'd 10:34
Desmond
on Tuesday, May 13, 2014 at 06:56 pm
S&C Wod
AM - Swim
1750m - 250m warm up; 250m kick with fins; 250m pull; 250m freestyle; 250m kick; 250m pull; 250m freestyle (2 min rest between rounds; rounds were not timed to focus on technique)

PM - S&C Wod
Elizabeth - Cleans 115lbs / bench dips - 7:36
Comments are closed for this post.