W.O.D.: Mid Week

Wednesday, August 07, 2013 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 8x2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

1 - 1 - 1 - 1 - 1 - 1 - 1

Snatch

Post loads 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 Incendia hosts a CrossFit Endurance Seminar Aug 24-25


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Comments (4)

ryan mcneil
on Wednesday, August 07, 2013 at 10:58 am
multisport intensity
new to crossfit endurance. what intensity would those 60 90 offs be?
Brad Smith
on Wednesday, August 07, 2013 at 11:41 am
wod
Snatch: 1-1-1-1-1-1-1 (45, 65, 85, 95, 105 fail, 105, 105, 110. Pool was closed due to storms, hopefully can get a swim in later.
Brad Williams
on Wednesday, August 07, 2013 at 12:19 pm
8/7/13 WOD
Interval run first this morning. 10 min. Warm-Up (Pace, Mobility, Drills), 8 x 1 min./90 rec.- .16,.16,.16,.16,.17,.17,.17,.17 miles. 2:30 easy run Cool-Down.

Went inside Lifetime for the S&C WOD. Deadlifted two days in-a-row so I did Bench Press and Pull-Up together. 95# Bench Press, BW Pull-Ups/8 sets/2 reps on 1 min.
Made up my own circuit since I can't Snatch properly. 3 Round 10 reps each- Burpee Pull-Ups, Sit-Ups, Burpee 35# KB High Pulls, GHD Sit-Ups- 9:18 min. That was hard. I wore my HR monitor for this WOD and Avg. 155bpm (83%).

Happy with run. Probably could have gotten more distance if I totally stopped on recovery. Last four sets were into wind so I got stronger more into the run. Smashes and stretching after.
Griffin
on Wednesday, August 07, 2013 at 04:48 pm
Results
STRENGTH:

DE: Deadlift 8x2 @ 60% 1RM

215#

S&C:

1-1-1-1-1-1-1
Snatch

135-140-145(f)-145-150(f)-150-155(f)
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