W.O.D.: Long Interval

Tuesday, September 24, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - Back Extensions

10 - Rope Climbs

50 - Back Extensions

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 100m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 750m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 2k, recover 3:00 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 (MON): Repeat 100m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Chickasaw


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Comments (5)

Darren
on Tuesday, September 24, 2013 at 12:34 am
Question
I'm just getting back into CFE, and the site is a little different then when I was on before.

When it says (THUR) for the single sport does that mean I don't perform that until Thursday?

It's a little confusing.

Thanks.
Nate Moore
on Tuesday, September 24, 2013 at 06:36 am
endurance single sport
Is the single sport day misprinted? Was it supposed to be for Tuesday or Thursday?
PJ
on Tuesday, September 24, 2013 at 03:31 pm
Misprint!
TUESDAY not THURSDAY!

You wish you got off that easy this week!
Brad Williams
on Tuesday, September 24, 2013 at 04:33 pm
9/24/13 WOD
Interval run this morning. 14 min. Warm-Up (pace, mobility, drills). 6 x 600m/3 rec. w/2 Hill Sprint Interruptions- 2:24, 2:24, 2:26 (2 x 1 min. Hill Sprints),2:23, 2:25, 2:26 (2 x 1 min. Hill Sprints), 6 min. easy run, drill Cool-Down.

Strength & Conditioning after school. Subbed 150 85# Lat Pull-Downs for the Rope (15 Pull-Ups is eX sub, but Pull-Up bar in apt. gym is to low for me.). 10:22 min.

S&C WOD combined with run this AM was murder on the hamstrings. I really worked those out after done training today. Bike WOD tomorrow is gonna be rough.
Chad Brinkley
on Tuesday, September 24, 2013 at 05:09 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: Warm Up + Drills followed by 6 x 2000 meters with 3:00 Rest (intervals were 3:54/3:47/3:46/3:53/3:58/3:52) followed by Cool Down + Mobility. Pacing was off today and I had difficulties getting up to speed on the intervals.

I did the local S&C WOD in the AM:
Strength: 6 x 1 Ring Muscle Up
Conditioning: 3 Rounds for Time of 20 Front Rack Walking Lunges (115 LB) and 20 Pull Ups. Time was 8:27 RX.
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