W.O.D.: Short Interval

Thursday, August 01, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 (THU): Repeat :45 on, :90 off until form/pace deteriorates

Bike (THU): Repeat :45 on, :90 off until form/pace deteriorates

Run (THU): Repeat :45 on, :90 off until form/pace deteriorates

Row (THU): Repeat :45 on, :90 off until form/pace deteriorates

Ruck (THU): Repeat :45 on, :90 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat :45 on, :90 off until form/pace deteriorates

Bike (FRI): Repeat :45 on, :90 off until form/pace deteriorates

Run (SAT): Repeat :45 on, :90 off until form/pace deteriorates

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


Reebok CrossFit Thames hosts a CrossFit Endurance Seminar August 31st - September 1st


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Comments (4)

MTDPISTOL
on Thursday, August 01, 2013 at 04:48 am
8 reds with good form/speed.

Focus on mobility throughout the day
Brad Smith
on Thursday, August 01, 2013 at 08:52 am
3s swim wod
Swim: 100 warm up, 100 pull, 50 kick. 50 yard repeats with 90 seconds rest (41.59, 41.28, 42.06, 43.39, 43.11, 41.94)
Brad Williams
on Thursday, August 01, 2013 at 04:20 pm
8/1/13 WOD
Run-Bike-Run this AM.

RUN #1- 10 min. warm-up (pace, mobility, drills) 2 x 12 min/3 rec. (7 min. mile pace, 5 min. at 7:39 pace), 5 min. easy run.

BIKE- Spin Class (Threshold Based)

RUN #2- 2 x 5 min Hills (5%, 10 min. Pace), 10 min. Tempo at 7:47 pace/3 rec. 4 x 45/90 rec. INT 6:23 pace 5 min. Cool-Down.

Foam roller smashes for mobility. Hard WOD today. Been fatigued from this after finishing.
charlie douthwaite
on Friday, August 16, 2013 at 08:39 am
Row INT: :45 on @ <30 s/m 1:30 off
got through 20 rounds 217m-230m

probably should have gone a bit harder out of the gate!
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