W.O.D.: G S-INT Day 2 Week 9

Tuesday, October 30, 2012 • EnduranceS-INT, Short Interval, G

CFE STRENGTH & CONDITIONING WOD:

"JT"

21 - 15 - 9

Hand Stand Push Ups

Ring Dips

Push Ups

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 (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (TUE): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Ruck (TUE): 3-7 x 1k @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (WED): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Post sport and times to comments.


Crescent City CrossFit host a CrossFit Endurance Seminar on December 8th & 9th


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Comments (7)

Jason
on Tuesday, October 30, 2012 at 09:27 am
3S Endurance WOD - Run
1:19, 1:16, 1:14, 1:15, 1:16
buff squirrel
on Tuesday, October 30, 2012 at 10:55 am
G S-INT Day 2 Week 9
12 min., 46 sec.
Carl S
on Tuesday, October 30, 2012 at 02:38 pm
SS Row (Tue)
2x500m TT, rest 4:00

1:37, 1:41

Only did two sets because this was pretty much the first time I did the SS Row WOD.
Brad Williams
on Tuesday, October 30, 2012 at 04:13 pm
10/30/12 WOD
Interval run this morning. These times will be weird because at times I was with wind, against, acrossed, you get the picture. Sleet was added bonus. 8x400m/4rec. - 1:26,1:22,1:35,1:25,1:33,1:45,1:42,1:28. A good warm-up was key with this run. I felt good the whole time.

Strength & Conditioning after school. Feet on ball for Handstand Push-Ups and toes touching ground on Ring Dips- 11:28 minutes. Arm are still kinda twitching from WOD.

Two solid training sessions today.
Tod
on Tuesday, October 30, 2012 at 06:04 pm
Today's WOD
JT-regular dips for ring dips: 5:38
Swim: 50x15 all 47-52s
osprey
on Tuesday, October 30, 2012 at 07:19 pm
wod- 6:17, rx'd
ruck- 6:31-6:39
charlie douthwaite
on Wednesday, October 31, 2012 at 06:10 am
strict HSPU 14:20
Comments are closed for this post.