W.O.D.: D Short Intervals

Day 1 Week 11
Monday, March 19, 2012 • EnduranceD S-INT, DE


DE: Push ups, 7-10 sets of 2-3 reps with accommodating resistance on 0:45-1:00

Post sets/reps and resistance to comments. 5-10 minutes rest then CFE S&C WOD.


21-15-9 reps for time of:

Thrusters, 95/65 pounds


Double Unders

Post time to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2 Row (TUE): 6:00 of 100m sprints on 0:45, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post thoughts to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 50m TT, rest 2:00

Bike (WED): 10 x 1/4M, spin/rest 90 seconds, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than 2-3 seconds

Post sport and times to comments.

CrossFit 671 Endurance after racing around the island of Guam


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (29)

on Sunday, March 18, 2012 at 07:22 pm
Taper week
Can someone direct me to where I find what the taper week(s) look like for CFE? I can't seem to find it...Thanks!
Jake Fisher
on Sunday, March 18, 2012 at 07:37 pm
BRICK & CF-671
CrossFit 671, Area code 671 is Saipan, U.S. Commonwealth of the Northern Mariana Islands, Micronesia! I lived on Saipan for 6 months while working/living at Pacific Islands Club as Clubmate. Amazing place! Saipan is UBER-special to me, because that's where I was introduced to XTERRA triathlon in 2006; Saipan is where I did my first ever triathlon. I was hooked!

Did a BRICK tonight (Sun) to get my CFE/3S programming out of the way for the week ahead. I'm leaving for Austin on Wed afternoon, so I'll be working extra hours to make up for the time I'll be missing. In other words, my schedule Mon-Wed this week is going to suck.

Tonight's Swim/Bike BRICK:

3S-Swim 10:00 Tempo, 5:00 @ 85% effort, 5:00 @ 90% effort
>> 650m, in 25m pool. Felt good, but first 5:00 felt slower than 85% (1st 5:00 = 10x25 / 2nd 5:00 14x25)

5:00 to dry-off/put clothes on. Then I was recognized by someone who wanted to yack-it-up. So approx 15:00 break before bike...

3S-Bike 10M TT - 19:14 PR!
>> Almost a full minute PR; 1st time on the bike this season! (Last time: Oct-2011)
on Sunday, March 18, 2012 at 07:48 pm
RE: Taper Week
Trish-- In the FAQ under Taper and recovery following a race; what should I be doing?
on Sunday, March 18, 2012 at 08:33 pm
Pushup Help
Am I understanding the Strength section for Monday correctly? 7-10 sets of push-ups but only 2-3 reps? What is considered accomidating resistance? Does 00:45-1:00 imply that I'm to do a set every 45 seconds for a possible maximum of only 30 push-ups? Please advise. Thank you!!!
on Monday, March 19, 2012 at 03:04 am
671 is Guam area code
670 is CNMI area code :)
on Monday, March 19, 2012 at 06:06 am
RE:Push Up Help
Yes 7-10 sets of 2-3 reps. On the interval of :45-1:00. Accomodating resistance will depend on skill level with push ups. Some may not add any, others will add resistance accordingly.
on Monday, March 19, 2012 at 06:52 am
DE: Did 10 sets, 2 reps ea, of bench press at 135#

S&C: As Rx'd 8:10

Nasty combination of exercises.
Stuart F
on Monday, March 19, 2012 at 07:08 am
Sundays SS run
Was really looking forward to crushing this one, but was way off the pace today.
2 x 2mi, 5' rest btwn - 14:00, 14:25
The pavements of London were rammed with people enjoying the spring sunshine, so I was having to weave all over the shop, but still a lot slower than i would have liked.
hopefully it was the weekend's beer at fault, rather than my fitness... it was my buddies bachelor party

the training effect of that wod will be great though
s&c later
on Monday, March 19, 2012 at 07:21 am
Question for Kaitlin
I accidentally wandered onto this site and read the FAQ and have actually been doing a scaled version of the CFE WOD's. I saw recently the competitor meg 6 week into program that you suggested and I'm wondering if I should back off and restart with that intro or continue with the mainsite scaled. After doing 3 weeks of the CFE workouts going back to the 6 week plan seems a little light. Thank you in advance
Daniel Smith
on Monday, March 19, 2012 at 07:33 am
Great swim this morning, warm up with 400 meters then threw in some legs for good measure. 10X50 meters @ a time between 52-49 seconds. 300 meter cool down with some more leg work and afterwards did some mobility and stretching.

Looking forward to the WOD later this afternoon. I love crossfit!! and love you guys!! God is good!!
on Monday, March 19, 2012 at 07:58 am
RE:Question for Kaitlin
Stephen-- Yes, doing the 6 week program from the Competitor will give you a solid base to using CFE. This will help transition your training to CFE. CFE training may have different focuses& elements from programs you have followed in the past. Let me know if you have questions on it.
Kole Trickle
on Monday, March 19, 2012 at 09:26 am
Strength and S&C
10 sets of pushups varying ring, ball, and elevated.

(95 lb thrusters) 9:14
Little sluggish today
Alan Pamayo
on Monday, March 19, 2012 at 09:41 am
DE: Push ups 10x3 with 25 lb weight vest and thin blue band (.5") 0:45

WOD as RX'd: 9:21
Brian B.
on Monday, March 19, 2012 at 11:11 am
Push up resistance
Got Kids?! Perfect resistance...4 yr old and 2 yr old. Add them together for about 65 pounds!
on Monday, March 19, 2012 at 11:13 am
SS running question
I was reading ahead for tomorrow's SS running and I got a little confused. In the directions it says do 6mins, 4 mins, then 2 mins. However in the example it talks about 3 sets. Does that mean we ate doing 3 sets of 6, 4, and 2 mins? Or is it stating that there is a total of 3 sets with 6 mins being the first 4 mins the 2nd and 2 mins the 3rd?
on Monday, March 19, 2012 at 11:15 am
Str: 10 x 3 70 # plate on back

WOD: around 16 min
on Monday, March 19, 2012 at 11:19 am
RE: SS running question
neebs, it's 3 total sets: 1 set of 6:00, 1 set of 4:00, 1 set of 2:00.
You're performing 100m at every 0:30 interval for 6:00, then rest, then do it again for 4:00, then rest, then do it again for 2:00. If it takes you 25 seconds to run 100m, then you'll have 5 secs before you go again, for example.
on Monday, March 19, 2012 at 11:58 am
New Here
Doing the mainsite WODs plus single-sport CFE Rowing WODs (adjusting schedule to ensure every 4th day is a total rest day). Is this an okay approach?
Mike GC
on Monday, March 19, 2012 at 12:07 pm
Str: 10 x 3 with 20# vest and purple band around my back on the :45

WOD: 16:01 Rx
Wouter M
on Monday, March 19, 2012 at 12:15 pm
As rxdwomens weight in 7.08
on Monday, March 19, 2012 at 12:16 pm
possible 12.5 item
Just picked my daughter up from a dancing comp,stood waiting I was watching the gym across the hall through the Windows(what ARE all those machines for???)when I noticed a sign above a magazine rack that read "please feel free to read the magazines while you train"?!?!....I guess my question is.....how????....and will this be a part of open WOD 12.5?
on Monday, March 19, 2012 at 01:51 pm
DE: 10x3 clapping PU with wgt vest
S&C: 12:41 (85# Thruster)--DU technique slowed me down.
CFE: Rest
Brad Williams
on Monday, March 19, 2012 at 03:51 pm
3/19/12 WOD
Strength & conditioning only today. Tapering because I'm competing in the Lifetime Fitness Alpha Competition (Boot Camp Games) on Saturday. Read the Strength portion wrong and did the Push-Press instead. 10 sets 95lbs 3 reps on the minute. Circuit- Tuck Jumps sub for DU's. 8:44 minutes. Probably hit the run tomorrow since I haven't done short intervals in a while.
on Monday, March 19, 2012 at 06:13 pm
WOD Results
DE: 10x3 PU with 35# vest. Very easy, but really quick

S&C: 9:00 as Rx'd. Felt very tired before the WOD so surprised I was even that quick.
on Monday, March 19, 2012 at 06:19 pm
3/19/12 WOD
S-all w/in 30-35 secs
S&C- w/25# resistance
WOD as rx'd 7:32.40
on Monday, March 19, 2012 at 07:24 pm
Went to the pool ready to swim and forgot the pool was closed at Spring Break.

Ring push ups for strength.

Did S &C WOd as Rx'd for ladies in 13:28. Wish I could have done it faster, but there were so many people in the box, it was a struggle to find room to do double unders.
Jake Fisher
on Monday, March 19, 2012 at 07:36 pm
Daily Results
Spaced the DE-Pushups; decided that my legs (namely my inner thighs/hams/quads) were still too shot from 12.4 ... so I didn't attempt the S&C WOD here.

Instead CrossFit Lincoln had ISABEL in house for a play session. Last time I did her was back in JUL-2011 at 65# in 1:45. Tonight I did 105# in 2:57. Another PR? An increase in fitness?! I THINK SO!

I might attempt the 3S/RUN tomorrow if my legs are somewhat normal.
on Wednesday, March 21, 2012 at 09:55 am
S&C: 9:58, sub 3x singles for DU.
Andy Burnett
on Thursday, March 22, 2012 at 05:39 am
A Monster of a WOD
S&C WOD: 7:59 (95# Thruster)
Comments are closed for this post.