W.O.D.: Short Interval

Monday, September 02, 2013 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 7x3 @ 60% on :45 sec

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

8 - Push Press (75/55)

16 - Back Squats (75/55)

200m Run

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 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 2:00 until form/pace deteriorates

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


Duke City CrossFit hosts a CrossFit Endurance Seminar Sept 7-8


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (7)

Kevin
on Monday, September 02, 2013 at 07:34 am
Fun in Afghanistan
STRENGTH: 115#
CFE STRENGTH & CONDITIONING WOD: 9:47
ENDURANCE WOD: 10 x 200
Paulo Albuquerque
on Monday, September 02, 2013 at 08:23 am
cfe s&c
12:05
Kevin
on Monday, September 02, 2013 at 08:54 am
Fun in Afghanistan
STRENGTH: 115#
CFE STRENGTH & CONDITIONING WOD: 9:47
ENDURANCE WOD: 10 x 200
Kieran
on Monday, September 02, 2013 at 09:14 am
Hot Shot 19 scaled
6 rounds: 30 squats, 19 power cleans 115lbs, 7 strict pull ups, 400m run - 36:50
Brad Smith
on Monday, September 02, 2013 at 11:28 am
3s run wod
200 meter repeats with 2:00 rest (28.95, 28.97, 28.98, 29.41, 29.59, 29.66). Felt really good. Should be peaking good for my last two tris coming up this month!
Brad Williams
on Monday, September 02, 2013 at 03:57 pm
9/2/13 WOD
Did yesterday's 1200m TT Swim. Dynamic stretch warm-up, 1200m TT- 24:30 min./3 rec., 400m Drill Cool-Down (5 Beat Kick, Fin Kick, Float & Paddle).

Strength & Conditioning shortly after. Went heavy (for me) on the Shoulder Press but was able to do the WOD on 45 sec. I neglected strength last week so that is why heavier load. 115#/7 sets/3 reps on 45 sec. Circuit; 5 sets- 8 75# Push-Press, 8 75# Squats (read WOD wrong) subbed 250m Row because it would take treadmill too long to cue up for 200m- 9:55 min.

Bike-Run-Bike-Run "Brick" this afternoon. Bike to track- 12:25 min./57 sec. Trans, 20 min. TT Run w/bleachers- 2.18 miles/2 min. Trans, 12 min. Bike back home/3:55 Trans to secure bike, 1.3 mile Run 10 min.

Stretching for mobility today. Wind was strong for second run. Did close to .75 miles into it. Fun WOD this afternoon. First day with kids tomorrow.
charlie douthwaite
on Monday, September 09, 2013 at 03:07 pm
DE with 2x 44lb kbs

WOD: 10:01
Comments are closed for this post.