W.O.D.: I Mid-Week 6

Wednesday, February 13, 2013 • EnduranceL-INT, I, Mid

STRENGTH:

DE: Bench Press 8x2 @ 65% 1RM

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00 Of:

10 - Front Squat (95/65)

12 - Pull Ups

Post number of rounds to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run 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 300m, recover 3:00 min, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Row (TUE): Repeat 1500m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates

Post sport, time, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 300m, recover 3:00 min, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (MON): Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Post sport, time, and number of intervals to comments.


CrossFit Full Potential hosts a CrossFit Endurance Seminar, June 22-23


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Comments (19)

Jack
on Tuesday, February 12, 2013 at 06:32 pm
@ PLA
this WOD has your name all over it. 20 rounds....do it
Alan Pamayo
on Wednesday, February 13, 2013 at 05:16 am
Endurance Run
Run 4x1200m
5:13, 5:07, 5:20, 5:25
krusty505
on Wednesday, February 13, 2013 at 07:24 am
Back in the Gym
Had a little setback on my rehab this weekend, but was able to workout again today:

30 min elliptical, ascending interval

4 RFT
5 pullups
10 pushups
15 lunges
20 crunches
1:30 hollow hold
11:15
Brad Smith
on Wednesday, February 13, 2013 at 11:04 am
wod
1st time swimming in 3 weeks due to a chest cold. Felt good to get back at it. Counted laps wrong on the first 300 only did 250 meters (4:55, 6:03)

10:00 amrap of 10 front squats 12 pull ups. Scaled 95# front squat down to 65# after 2nd round. 6 rounds plus 10 squats 6 pull ups. Still getting used to kipping pull ups.
Geoff
on Wednesday, February 13, 2013 at 11:12 am
Wiped me out...
Pretty much wiped today after the WOD.

Don't have a bench in my garage gym so I subbed out for the strength.

DE: 7x3 deadlift @ 185#

S&C: 5 rounds + 6 front squats; scaled with blue band pull-ups.
Ensar
on Wednesday, February 13, 2013 at 02:05 pm
WOD
5x1200 in 3:54, 3:51, 3:49, 3:50, 3:41 w/600m recovery jog (3 min).

S&C: 3 rounds. Darn pullups...
PLA
on Wednesday, February 13, 2013 at 02:18 pm
Day 152
Hahaha sorry to disappoint Jack...

Strength (Rx on :45): 200lbs

S&C (Rx): 10 rounds *

* Very thoracic couple of days. Came in with a sore left shoulder but it managed to stay intact. Light weight on FS let me focus on good position, rotating shoulders out and maintaining that north/south paradigm from the other day's pushup article.
Shane S.
on Wednesday, February 13, 2013 at 03:53 pm
Bike WOD
Did an AM bike WOD for some recovery today. Finishing up Week 5 of the CFE Prep cycle tomorrow with a S&C WOD.

6 rounds:
3min ON @ 3M race pace (12 resistance/105rpm)
1min OFF spin recovery

Total distance ended up being a little over 9 miles.
Brad Williams
on Wednesday, February 13, 2013 at 04:02 pm
2/13/13 WOD
Interval bike this morning. 5x9 minutes/3 rec. Used high gear to simulate climbs and when there was a commercial (I watch Sportscenter, NHL Tonight, NBA Gametime) I switched to a liter gear for flat roads. I was tapped after this AM.

Easy 15 minute spin after school along with mobility. All the smashes I did were the biggest relief in the universe.

Week #5 Cadence and hopefully S&C tomorrow AM.
Susan
on Wednesday, February 13, 2013 at 04:20 pm
S&C
37F/120/
Rx 7 rounds
Chad Brinkley
on Wednesday, February 13, 2013 at 04:44 pm
Swim WOD
I did the 3 Sport Swim WOD this AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 300 with 3:00 Rest (Times were 5:31, 5:19, 5:24), 300 Cool Down + Mobility. Unhappy with pacing today. I had trouble locking it in on the longer intervals.

I did the local S&C WOD this PM: For time - 30 Stationary Alternating Lunges with a 95 LB Bar in the Front Rack Position, 5 Skin the Cat, 25 Games Standard Box Jumps @24", 10 Burpee Pull Ups, 20 Thruster @95, 15 KB Swings @ 70, 300 Meter Run, 15 KB Swings @70, 20 Thrusters @95, 10 Burpee Pull Ups, 25 Games Standard Box Jumps @24", 5 Skin the Cat, 30 Stationary Alternating Lunges with a 95 LB Bar in the Front Rack Position. Time was 20:55 RX.
Susan
on Wednesday, February 13, 2013 at 04:55 pm
S&C
37F/120/
Rx 7 rounds
Alan Pamayo
on Wednesday, February 13, 2013 at 05:34 pm
S&C WOD
DE Bench Press 8x2 @140lbs on 0:45

WOD RX'd
7 Rounds + 1 Front Squat
Jack
on Wednesday, February 13, 2013 at 06:37 pm
WOD
STR: DE Bench done at 175#

Cond: only made it 3 rounds. My hands are hamburger from all of the pullups, I couldn't hold the bar anymore.
Timtanium
on Wednesday, February 13, 2013 at 06:54 pm
Strength:
2 sets @ 155 lbs
6 sets @ 135 lbs

S&C (Rx):
8 rounds
Ensar
on Wednesday, February 13, 2013 at 07:01 pm
Test
Either my comments are being deleted or something is going wrong with the site.

Test
Ensar
on Wednesday, February 13, 2013 at 07:02 pm
Hmm
Yea, guess the site or my comp is off at times, my post from yesterday (and a slew of others) didn't show up until today.
Jake Fisher
on Thursday, February 14, 2013 at 06:57 pm
RE: Ensar
Hey brother!

The comments are delayed from the time you type/post them till the time they are reviewed and approved. The reviewing and approval is done by a real living human and not a BOT, so it takes a couple hours at times.

I hope that explains things for ya?! ;)
Will Fox
on Sunday, February 17, 2013 at 11:08 am
performed Sunday 2/17
STRENGTH:
DE: Bench Press 8x2 @ 65% 1RM
135 rx'd
S&C WOD
As Many Rounds As Possible In 10:00 Of:
10 - Front Squat (95/65)
12 - Pull Ups
4 rounds / 10 front squats
MWOD worked on front rack before wod, shoulders, more later
Comments are closed for this post.