W.O.D.: G S-INT Day 2 Week 7

Tuesday, October 16, 2012 • EnduranceS-INT, Short Interval, G

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

800m Row

25 - Dips

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike (TUE): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (TUE): 3-6 x 1k, rest 1:30, hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike (WED): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


CrossFit Santiago Endurance Team, Santaigo, Chile, after ViƱa del Mar 21k and 10k


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Comments (18)

Patricio Wise
on Monday, October 15, 2012 at 06:55 pm
CFE run WOD
Run 5 x 400m, 1:30 rest in between:
1:23, 1:22, 1:21, 1:24, 1:25
Carl S
on Tuesday, October 16, 2012 at 03:44 am
WOD
Row + dips, Rx'd
Time: 23:16
Alan Pamayo
on Tuesday, October 16, 2012 at 04:02 am
Endurance Ruck
Ruck 4x1k @56 lbs
6:50, 6:41, 6:53, 6:31
Mike W
on Tuesday, October 16, 2012 at 06:19 am
S&C
Week 1 Day 2 of CFE
25:45
J Gorline
on Tuesday, October 16, 2012 at 10:40 am
WOD
4 rounds 17:39
Thomas
on Tuesday, October 16, 2012 at 11:43 am
CFE Row WOD
4-400m Row, 1:30 Rest B/T
1:13,1:13,1:14,1:17
First CFE Row WOD
WOD DONE AT LUNCH, 3mi RUN THIS MORNING(IM IN THE ARMY + PUSH UPS/SITUPS/ 3 sets Max Reps for 1min
Chris H
on Tuesday, October 16, 2012 at 12:30 pm
S&C
4 rounds 25:43
styria69
on Tuesday, October 16, 2012 at 01:33 pm
Row
did the 4x800 as 3200m, then 1,3 km on stepper and then 4x400m rowing. 1:27, 1:29, 1:33, 1:34. no more interval was possible, I was empty!
PLA
on Tuesday, October 16, 2012 at 01:51 pm
Day 34
S&C (Rx): 19:35
Brad Williams
on Tuesday, October 16, 2012 at 04:23 pm
10/16/12 WOD
Interval run to start.
8x400m/90 rec.- 1:27,1:27,1:26,1:26,1:25,1:23,1:25,1:26. That really hurt.

Got up early because I couldn't sleep and had enough time to make it to the gym for the circuit about 20 minutes later. Subbed Push-Ups for Dips because Dip station was on the other side of the gym- 15:22. This hurt too.

Skill/Cadence run after school. Along with lots of mobility work.
Pablo Medina
on Tuesday, October 16, 2012 at 05:09 pm
Results
400 m, 1:27, 1:26, 1:26, 1:24, 1:36

I'm the one with the hat in the picture above :)
I ran 21k in 1:52:30 on sunday, first time doing Pose.

No pain at all! :)

See ya! CrossFit Endurance works.

Pablo
Kyle T
on Tuesday, October 16, 2012 at 06:22 pm
WOD
AM Run:
1:40 (6:39)
1:40 (6:39)
1:41 (6:42)
1:39 (6:36)
1:40 (6:36)
1:41 (6:41)
1:41 (6:35)

PM:
Wendler Bench
155x5, 175x3, 200x1

Bar Brothers WOD for an hour

S&C WOD:
16:27
Bryan D.
on Tuesday, October 16, 2012 at 06:24 pm
WOD Results
S&C: 4 rounds in 17:42. All sets unbroken on dips

Skipped Endurance because no time.
PLA
on Tuesday, October 16, 2012 at 07:01 pm
Day 34
Run (4 X 400m):

1:17
1:18
1:20
1:18
Alan Pamayo
on Tuesday, October 16, 2012 at 08:32 pm
S&C WOD
WOD RX'd (Ring Dips)
23:06
Charlie Douthwaite
on Tuesday, October 16, 2012 at 08:39 pm
22:25 with ring dips
osprey
on Wednesday, October 17, 2012 at 04:52 pm
s&c - 15:59 rx'd
Mick L
on Thursday, October 18, 2012 at 02:53 pm
19:35 (bar dips)
Comments are closed for this post.