W.O.D.: Mid Week

Wednesday, July 02, 2014 • EnduranceShort Interval

STRENGTH:

DE: Push Press 10 x 3 @ 75% 1 RM on :45s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

15-12-9

Back Squat (BW)

Handstand Push Ups

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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 :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off, until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off, until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s 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 (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (WED): Repeat :90s on, :60s off, until form/pace deteriorates

Run (MON): Repeat :90s on, :60s off, until form/pace deteriorates


CrossFit Endurance Seminar, CrossFit Invictus



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Comments (3)

Bonnie Smith
on Wednesday, July 02, 2014 at 06:30 am
Excellent seminar
Great seminar at Invictus last weekend! Amazing seminar staff! Excited about starting an endurance team! Thanks CFE!
Joey Dressler
on Wednesday, July 02, 2014 at 09:15 am
Great Weekend
Thanks Nuno for a great weekend and all who attend that contributed to a great class! I look forward to expanding my CrossFit community to the endurance world.
Brad Williams
on Wednesday, July 02, 2014 at 02:30 pm
7/2/14 WOD
Interval bike this morning. 21 min. Warm-Up (Endurance), 20 x 1:30/1 rec.- .56,.58,.59,.57,.57,.55,.57,
.57,.58,.57,.58,.54,.59,.55,.54,.58,.57,.59,.57,.58, 21 min. Steady Ride, 10 min. Cool-Down (Spin).

S&C this afternoon. Did the CF Mainsite WOD and modified it some. Recovery was as much as needed. 10 Rds. 5 Pull-Ups,5 Push-Ups- 2:54 min./5 rec., 5 Rds.- 10 Sit-Ups,10 Barbell Good Mornings(subbed for GHD Sit-Ups/Back Ext.)- 3:46 min./5 rec., 2 Rds.- 25 Barbell Thrusters, 25 20 inch Box Jumps (Subbed for Wall-Balls/24 inch Box)- 4:48 min.

Stretching and foam roller for mobility. Bike was done on two sub division ovals with tight corners at end. I was able to hammer on straights and work cornering too. It was also tough having one side with wind and one without. Great bike WOD!

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