W.O.D.: Mid Week

Wednesday, June 26, 2013 • EnduranceLong Interval

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

5 - Front Squats (80%)

10 - Box Jumps (30")

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.


Learning to Fall


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Comments (10)

Lon
on Tuesday, June 25, 2013 at 08:42 pm
WOD question
In the workout the 80% front sqt, is that from the ground or rack? Not sure I can clean 80% of my 1RM Front Sqt. Thanks
BRE
on Wednesday, June 26, 2013 at 10:30 am
CROSSFIT TRAINING TODAY
HELLO MY NAME BRE. DO YOU ALL HAVE CROSSFIT TRAINING TODAY. IF SO, HOW DO I SIGN UP? AND WHERE IS IT? AND HOW MUCH DOES IT COST?
Kaitlin
on Wednesday, June 26, 2013 at 12:28 pm
RE:Wod question
Lon--
From a rack
JQ
on Wednesday, June 26, 2013 at 01:15 pm
6/26
Strenght:
135
185
205
225
235

S&C:
11:08
Chad Brinkley
on Wednesday, June 26, 2013 at 03:51 pm
BIke WOD
I did the Bike WOD this PM: Warm Up + Drills; 4 x 6:00 On with 4:00 Spin/Rest (roughly 2.08-2.12 miles per interval), 5:00 Cool Down +Mobility.

I did the local S&C WOD in the AM:
Strength: Front Squat 7x3 (95, 115, 135, 155, 165, 175, 185 PR)
Conditioning: 25 Front Squat @115, 5 Bar Muscle Ups, 25 Box Jumps @24", 5 Bar Muscle Ups, 25 KB SDHP @ 70 LB, 5 Bar Muscle Ups, 25 Wall Balls (20 Lb to 10'), 5 Bar Muscle Ups, 25 Push Press @115, 5 Bar Muscle Ups, 25 Burpees. I scaled with Jumping Bar Muscle Ups. All other movements were RX. Time was 17:44.
PLA
on Wednesday, June 26, 2013 at 03:55 pm
Strength (Rx): 275lbs

S&C (Rx@220lbs): 8:29
Brad Williams
on Wednesday, June 26, 2013 at 04:07 pm
6/26/13 WOD
Interval bike this morning. 20 min. warm-up (spin, sprints, 1 leg), 6 x 6/4 rec. 3 climbing and 3 flat, 10 min. cool-down.

4 mile run after. 2 x 10 min./2 rec. 1.32, 1.30 miles, 10 min. of steady running and drills

Strength this afternoon. Front Squat- 95#/5 sets/10 reps w/12 GHD Curls after each set.

Cadence run after. Repeated WK #3 8 min. warm-up (easy run, drills), 4 x 1/90 rec. at 98, 5 rec. w/drills, 6 min. at 93. 3 minute cool-down.

Mobility after. Had heavy legs for the cadence run, but once I got into it I was good. Glad to be off school for the summer.
Brad Smith
on Wednesday, June 26, 2013 at 06:40 pm
3s swim wod
5 rounds for time: 5 front squats 135#, 15 box jumps 24” (only had a 24" box to jump on, so upped it to 15 jumps): 0:53, 1:12, 1:16, 1:24, 1:22 - 6:08.

Swim: 300 yard repeats with 4:00 rest (5:26, 5:17)
Lon
on Wednesday, June 26, 2013 at 07:05 pm
Question
Kaitlin, thank you
Alan Pamayo
on Wednesday, June 26, 2013 at 07:45 pm
S&C WOD
ME Front Squat 1RM
275 lbs

WOD RX'd (Front Squat @220 lbs; Box Jumps @30.25")
10:29
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