W.O.D.: Long Interval

Monday, June 09, 2014 • EnduranceLong Interval

STRENGTH:

ME: Box Squat (Wide Stance)

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

25 - KB Swings (53/35)

25 - Box Jumps (24")

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 6:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates, 50# 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 6:00 on, 3:00 off until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates


CrossFit Endurance Seminar, [link:1]]



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Comments (7)

Jacob Benson
on Monday, June 09, 2014 at 11:37 am
KB & Box Jumps
13:22 . Not the greatest but I would have never been able to do this prescribed 6 months ago. Progress!
Brad Williams
on Monday, June 09, 2014 at 04:11 pm
6/9/14 WOD
Slept in this morning. I was ready to go but I needed the extra sleep more mentally than physically. With long running trail race this weekend I know it will pay off.

Interval bike-to-run after school 10 min. Spin Warm-Up on Bike, 3 x 6 min. Bike-to-Run intervals (had 1:05 to 1:15 transition to get Garmin to load after getting off bike trainer) Bike intervals inside/.85, .85, .84 miles, 15 min. Easy Run, Drill Cool-Down.

Dynamic stretching for mobility. Feel good after this WOD today. I feel guilty about missing AM swim, but I can switch some things up this week. Tri To Finish MUTT Trail Relay Saturday. I got the 20 mile leg on our team. Should be fun.
Anand
on Monday, June 09, 2014 at 05:27 pm
Max box squat 145 x 2
16:51 WOD with 35 lbs
Holly McGraw
on Monday, June 09, 2014 at 05:35 pm
Kb and box jumps
12:38 using prescribed
PC
on Monday, June 09, 2014 at 06:08 pm
WOD
4 Rounds
25 - KB Swings (53#)
25 - Box Jumps (24")
Time: 11:24
Ben
on Tuesday, June 10, 2014 at 10:09 am
WOD Rx'd 8.44, felt really good today, that one was right in my wheel house!
Desmond
on Monday, June 16, 2014 at 06:44 pm
WOD
Strength - box squats @ 135 lbs - 20 reps

S&C - rx'd - 11:48
Comments are closed for this post.