W.O.D.: Short Interval

Tuesday, September 17, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

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

Clean

Post load and results 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 :90 on, :60 off until form/pace deteriorates

Bike (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Run (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Row (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Ruck (TUE): Repeat :90 on, :60 off 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 (OFF): OFF

Bike (MON): Repeat :90 on, :60 off until form/pace deteriorates

Run (WED): Repeat :90 on, :60 off until form/pace deteriorates

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


CrossFit 608 hosts a CrossFit Endurance Seminar October 12-13


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Comments (3)

ScullerX
on Monday, September 16, 2013 at 06:12 pm
WOD
S: 3x5 low bar back squat st 75%
CF: 20/15/10 floor clean + hollow rocks
E: 6x90s on, 60s off, avg. 465 m
Brad Williams
on Tuesday, September 17, 2013 at 03:56 pm
9/17/13 WOD
Tempo run this morning. 10 minute Warm-Up (drills, smashes, jump rope), 30 min. Tempo Run- 4.11 miles (started at 7:24 pace and worked to 7:09), 10 min. easy run, drill Cool-Down.

Made my own S&C WOD to do shortly after. `10 Min. AMRAP. 22.5# DB for whole WOD. 5 Push-Ups, 5 Renegade DB Rows, 5 DB Burpees, 5 DB Push-Press- 9 sets + 5 Push-Ups +6 Rows.

Interval run after school. 13 minute Warm-Up (easy run, drill, stretch, pick-ups), 6 x 90/1 rec.- .25,.25,.26,.25,.25,.24, 7 min. easy run, drill Cool-Down.

Super stoked with both runs today. I couldn't believe how fast I was for second run after Tempo this morning. Lots of positive progress being made.
Al
on Tuesday, September 17, 2013 at 05:40 pm
still getting back into cleans
0530 did 10 reps at 9 mph on treadmill.

1300 did 135# cleans
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