W.O.D.: Short Interval

Friday, August 30, 2013 • EnduranceShort Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

10 Rounds For Time:

5 - Overhead Squats (135/95)

5 - Burpees

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): Repeat :30 on, :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates

Run (THU): Repeat :30 on, :30 off until form/pace deteriorates

Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (THU): Repeat :30 on, :30 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:

Friday is the 3S rest day

Swim (OFF): OFF

Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates

Run (SAT or Tempo): Repeat :30 on, :30 off until form/pace deteriorates

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


Rachel Ragona, CrossFit South Bay

3rd Female overall, Bulldog 50k, 2nd F30-39. Time of 5:00.51 a 23min PR!


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Comments (3)

Kaitlin
on Friday, August 30, 2013 at 11:03 am
Rachel--
Great to see your continued improvements and solid PR's using CFE.
Brad Williams
on Friday, August 30, 2013 at 04:12 pm
8/30/13 WOD
Interval swim first this morning. Dynamic stretch Warm-Up, 500m TT/2 rec.- 9:37 min., 300m Drills (5 Beat Kick, Kickboard, Float & Paddle), 16 x 30/30 rec. Int- 520m total (stopped on rec.), 300m Cool-Down (same drills as above).
Interval Bike after for "brick". Did the CF Mainsite WOD which was 10 x 1k/2 rec.- 1:29,1:25,1:24,1:20,1:21,1:21,1:22,1:21,1:19,1:16, 8 min. Cool-Down.

Trail Run this afternoon at the Maybury Tree Farm. 7 miles- 1 hour.

Smashes and stretching for mobility. Felt good to get in "brick" this AM and hot trail run this afternoon was fun.
Jason
on Friday, August 30, 2013 at 04:44 pm
Swim and WOD
Swim - 1000m = 20:11 (10 sec. better than 2 weeks ago).
21-15-9 KB Swing, Goblet Squat at 50# = 2:57.
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