W.O.D.: Long Interval

Tuesday, June 25, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

100 - Burpees

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 6:00 on / 4:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Bike (WED): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Run (MON): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

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


Representing CrossFit Hilton Head, Less Miles, More CrossFit


Share This Page:

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

Related Content:

Comments (11)

damo
on Monday, June 24, 2013 at 07:58 pm
burpee session
22 minutes for 100 slow burpees ! lol
Marco
on Tuesday, June 25, 2013 at 03:56 am
Burpees
5 rounds 10 box squats 60kg
100 burpees 70min 15 sec
Marco
on Tuesday, June 25, 2013 at 04:05 am
burpees
Should be 7 min 18 sec
Alan Pamayo
on Tuesday, June 25, 2013 at 06:35 am
L-INT Run
Run 3x6min
1375m
1310m
1270m
Brad Smith
on Tuesday, June 25, 2013 at 09:51 am
wod
Pool was closed due to storms. Hopefully it will open up later. 100 burpees 5:50.
Alan Pamayo
on Tuesday, June 25, 2013 at 10:00 am
S&C WOD
WOD RX'd
7:40
Brad Williams
on Tuesday, June 25, 2013 at 02:05 pm
6/25/13 WOD
Interval run this morning. 16 min. warm-up (pace, sprints, drills, dynamic stretch), 3 x 6/4 rec.- .83,.81,.81, and 25 min easy run drill/cadence cool-down. Super windy this AM. I was either running into wind or into a cross. Even the recovery jogs were hard.

Strength & conditioning after school. 100 Burpees- 6:53 min. 30 min. spin on bike after.

Foam roller smashes for mobility. Finally done with school and gonna sign up for a few swim lessons tomorrow.
Matt L
on Tuesday, June 25, 2013 at 02:21 pm
S and C WOD
4:57 Rx'd: simple workout...on paper...
Chad Brinkley
on Tuesday, June 25, 2013 at 05:05 pm
Swim WOD
I did the Swim WOD in the PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 6:00 On with 4:00 Rest (Distances were roughly 325 - 340 yards per interval), 200 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength 1: 10 Minute EMOM 3xDeadlift (245 LB)
Strength 2: Bench Press 5x4 (115, 135, 155, 155, 175)
Conditioning: 10 Minute AMRAP of 15 Power Snatch @75, 15 Ring Push Ups (4 Rounds + 11 Power Snatches RX).
Matt Melcher
on Tuesday, June 25, 2013 at 06:22 pm
WOD
Sweet and simple, gotta love burpees. 9:30
PLA
on Tuesday, June 25, 2013 at 07:40 pm
Run L-Int (Rx):

Warmup ~30min

1490m

*Gassed hard mid way through second. First felt great though.

~6 hours later

S&C (Rx): 7:23
Comments are closed for this post.