W.O.D.: Long Interval

Friday, August 09, 2013 • EnduranceLong Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Push Jerk (135/95)

Chest to Bar 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 (THU): 3 - 400m TTs, recover 5:00 between efforts

Bike (THU): 3 x 1M TTs, recover 5:00 between efforts

Run (THU): 3 x 800m TTs, recover 5:00 between efforts

Row (THU): 3 x 1000m TTs, recover 5:00 between efforts

Ruck (THU): 3 x 1M TTs, recover 5:00 between efforts , 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 3 - 400m TTs, recover 5:00 between efforts

Bike (FRI): 3 x 1M TTs, recover 5:00 between efforts

Run (THU): 3 x 800m TTs, recover 5:00 between efforts

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


Travis Cole, CrossFit TriForce Endurance, 2013 Age Group Series Champion in the Mountain Goat Adventures Trail Run Series (GA).


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Comments (5)

MLB
on Thursday, August 08, 2013 at 07:28 pm
Run
Tried to stay under 3
Brad Williams
on Friday, August 09, 2013 at 06:08 am
8/9/13 WOD
Strength & Conditioning this morning. Shoulder Press- 75#,85#,90#,90#,90#/10 reps. Barbell Rows- 55#/5 sets/10 reps.

Made my own circuit up. Created a new exercise too. "Burpee Battle Ropes". Do a Burpee while holding the ropes and when you come up do one two arm swing.
3 Rounds of 10 25# Ball Slams, 20 Burpee Battle Ropes, 800m Run- 16:35 minutes. Run Drills and Mobility to cool-down.

Will get in more mobility later. Sanford and Sun Triathlon tomorrow. Can't wait to compete.
J-Ro
on Friday, August 09, 2013 at 08:55 am
1. 3:04, 3:09, 3:06 minutes on trainer
2. 180 lbs SP
3. 9:45 minutes Rx

34 yoa / male / 6'0 / 180 lbs

Thanks for the great programming and a way to still do Crossfit while incorporating tri work.
Steve Urkel
on Friday, August 16, 2013 at 06:40 pm
Overhead press - 155 x 2

95lb push press and pull ups

10:52

Did 3 x 1 mile on MTB. Kept splits around 3:55 and 4:00
charlie douthwaite
on Saturday, August 24, 2013 at 10:50 am
130# press

Subbed 2x 1.5 pood kbs on the jerks

10:12
Comments are closed for this post.