W.O.D.: Mid Week

Wednesday, April 03, 2013 • EnduranceMid, Short Interval, J

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

6 - Front Squats (80% 1RM)

60 - Double Unders

Post time to comments.


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 50m, recover 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 2:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:00 until form/pace

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


Wayne Kim, CrossFit By Overload Murrieta vs. "The Burpee Mile"


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Comments (7)

Brad Williams
on Wednesday, April 03, 2013 at 07:08 am
4/3/13 WOD
Interval Run/Row this morning. 10 min. Run warm-up (pace, drills, dynamic stretching). 10 x 400m Run/500m Row w/recovery being walk back-and-forth to C2 and treadmill. Pace for Run was 6:53 min. and Row was 1:53 pace. 10 min. Run cool-down (EZ run and drills). Pacing was key because I was spent after finishing this one.

Front Squats after about 15 minutes of recovery and mobility. 100#/5 reps, 110#/5 reps, 120/3 reps, 140/3 reps, 155#/1 rep. Real happy with depth I got on Front Squats and I'm sure I'll be feeling this rest of the day.

Gonna try to get an easy spin in to relieve legs and do mobility work rest of day.
krusty505
on Wednesday, April 03, 2013 at 07:34 am
WOD
Bike trainer 10 min easy, 5 min tempo, 5 min easy, 5 min hard, 5 min easy

2 RFT (21:15)
chair dip 12
squat 12
diamond pushups 12
burpee 8
running in place 1 min
handstand pushup (progressions) 10
L-sit 30 sec
single leg bridge 8 ea leg
lunge 8 ea leg
inverted row 10
plank 1 min
wall sit 1 min
jumping jacks 1 min
single unders 1 min
pullups 8
calf raise 25

Great workout
Geoff S.
on Wednesday, April 03, 2013 at 10:31 am
Not feeling it today...
Did the strength (175#, 30# below my PR) and then started the WOD but stopped in the first round. Just not feeling it today...a little "off" I guess, but can't put my finger on why. So I just aborted it.
Conor
on Wednesday, April 03, 2013 at 10:34 am
Strength WOD
Second day of Ironman training (training in Vancouver up here in Beautiful BC).

ME Front Squat - 225lbs

WOD
6 front squats at 185lbs
60 DU
X3
Time = 9.32

Very, very hungry after WOD.
PLA
on Wednesday, April 03, 2013 at 05:41 pm
Day 201
Strength (Rx):

225 x 3
255 x 2
280 x 1
300 x 1
315 x F

S&C (Rx): 8:19

*That was hard!
Jason D
on Wednesday, April 03, 2013 at 07:14 pm
S&C
Strength-ME front squat-300
Wod-8:42
Timtanium
on Wednesday, April 03, 2013 at 08:07 pm
Strength (Rx):
205 x 2
205 x 2
215 x 2
225 x 2
230 x 1
225 x 2

S&C (Rx):
7:47

First day feeling OK in weeks...
Comments are closed for this post.