W.O.D.: Short Interval

Monday, August 05, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 8x2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Fran"

21 - 15 - 9

Thruster (95/75)

Pull Ups

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 :60 on, :90 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Ruck (TUE): Repeat :60 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 (WED): Repeat :60 on, :90 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

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


CrossFit Revlover hosts a CrossFit Endurance Seminar Nov 23-24


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Comments (5)

Brad Smith
on Monday, August 05, 2013 at 04:32 am
wod
Fran: 21-15-9: Thrusters 75#, pull ups (1:20, 0:52. 1:57, 0:52. 1:27, 1:02 - 7:30).

Hoping to be able to find time to fit in the bike wod later today. Just ran out of time this morning.
Brad Williams
on Monday, August 05, 2013 at 02:58 pm
8/5/13 WOD
Strength & Conditioning this morning. Did Dynamic Box Squats (13 inch Box), Deadlifts, and 20 inch. Box Jumps for strength. 80# for Box Squats and 135# for Deadlifts. 8 sets/2 reps at 1 min. for each exercise.

Crossfit Mainsite "Kelly" WOD after. 5 sets of 400m Run, 30 20 inch Box Jumps, 30 Wall Ball Shots-21:39 minutes. 24 inch Box at Lifetime is too narrow and I'm afraid I would miss or slip off side.

Mobility smashes and stretching
after. Sanford and Son Triathlon this Saturday!
Jimmy G
on Monday, August 05, 2013 at 04:58 pm
S&C WOD
8x2 - 240#'s 60-90 btwn sets

FRAN - 6:09 RX - personal best is 4:32. not today tho
Tim Rust
on Monday, August 05, 2013 at 05:49 pm
WOD 8/5/2013
Fran
21-15-9
Thrusters (95#)
Pull-ups (had to use kip)

Total time was 9:20
Charlie douthwaite
on Monday, August 19, 2013 at 08:26 pm
Fran: 3:44 RX'd which was about a 30 second pr :)
Comments are closed for this post.