W.O.D.: Long Interval

Tuesday, August 13, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

3 - 3 - 3 - 3 - 3 - 3 - 3

Hang Power Snatch

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, 6:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 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 6:00 on, 6:00 off until form/pace deteriorates

Bike (MON): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

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


CrossFit Anomaly hosts a CrossFit Endurance Seminar August 17-18


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Comments (6)

Tobias
on Tuesday, August 13, 2013 at 06:01 am
WOD
CFE S&C
Hang power snatch 3reps x 7sets (30kg,35kg,40kg,42.5kg,42.5kg,42.5kg,42.5kg), 90s rest between.

Runing
6:00 intervals,6:00 rest
finished 6 intervals under 3:50/k tempo
Roberto Ortiz
on Tuesday, August 13, 2013 at 09:10 am
CFE
Been following the site for over a year now with great results so far!
PB 5k of 18:59! Loved PSE and read it frequently.

However, I do miss the 12 week cycles a lot. Personally, they helped me track progress much better, since each week was built on the past the difference in performance was evident. Just hope you guys bring it back!!!

Keep up the good work!
Madis
on Tuesday, August 13, 2013 at 01:34 pm
WOD
CFE S&C Hang power snatch 3x7 (45kg) 30s rest between.

Rowing 6' over 6' 4x
(1.48.5;1.48.1;1.47.7;1.48.9)
Brad Williams
on Tuesday, August 13, 2013 at 02:18 pm
8/13/13 WOD
Interval Bike-Run this morning. Alternated 6 min. Bike (on trainer) then transitioned to Run. Recovered on Bike with about after each 12 min. set. 15 min. Run Warm-Up (Pace, Drills, Mobility, Pick-Ups), 3 Run Intervals/4 Bike Intervals. Run distances- .83, .78(into wind), .82 miles. Cool-Down was 10 min. Easy Run.

Did an S&C WOD from my iWOD App shortly after. 1,2,3,4,5 Reps of 205# Deadlifts, 95# Pwr Clean and Jerks, Pull-Ups, Dips- 8:58 min.

Trail Run this afternoon. 4.04 miles 34:45 min. Pretty steady for me in at Ringwood Forest.

Mobility after all WODS. Really good training day today. Alt. Bike-Run intervals were hard. Definitely going to incorporate those more. Heavier weights for S&C was difficult, but made it though.
Chad Brinkley
on Tuesday, August 13, 2013 at 05:22 pm
Swim WOD
I did the 3 Sport Swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 6:00 On with 6:00 Rest (Roughly 315-325 yards per interval), 200 cool down + Mobility. Slow today.

I did the local S&C WOD in the AM:
Strength: Squat Clean 6x3 (95, 115, 135, 145, 155, 165); Push Press 5x3 (95, 105, 115, 125, 135)

Conditioning: 12 Minute AMRAP of 3 Clean & Jerk (Scaled to 145), 6 Burpees, 9 Box Jumps @24" (5 Rounds + 2 C&J).
Steve81
on Tuesday, August 13, 2013 at 08:48 pm
S&C HPS 75-85-95-105-115-120-125-130(f)
That's a 3RM PR for me.

Run: 1410 meters, 1410, 1410, 1350 (f)
Comments are closed for this post.