W.O.D.: Tempo | Time Trial

Saturday, September 28, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

7 Rounds For Time Of:

3 - Thrusters (155/115)

5 - Strict Pull Ups

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:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% RPE

Bike (SUN): 12M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Row (SUN): 6k @ 85% RPE

Ruck (SUN): 8M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 12M TT

Run (SUN): 10k TT

Post sport and time to comments.


CrossFit Endurance Seminar, Storm King CrossFit


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Comments (4)

Chad Brinkley
on Saturday, September 28, 2013 at 12:00 pm
Weekend WODS
9/27/2013: I did the Bike SI WOD in the PM. 15 Minutes of Warm Up/Spinning, Tabata (8 Rounds of 20 seconds Hard with 10 seconds rest), 11 Minutes Cool Down/Spinning.

I rested for 10 Minutes and then did the Swim SI WOD. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), Tabata (8 Rounds of 20 Seconds Hard with 10 seconds rest - roughly 25 yards per interval), 200 cool Down +Mobility.

In the AM, I did the local S&C WOD:
Strength: 2 Position Snatch (Power + Hang) - 45/65/85/95/105/115/125.
Conditioning: 5 Rounds for Time of 10 Power Snatch @95, 10 Bar Facing Burpees, 30 Double Unders. Time was 16:04.

9/28/2013: I did a 10K Time Trial this morning. 6.2 miles in 49:52.

3 Hours later I did the local HERO Wod:
Strength: 7x1 Thruster (85/95/115/125/135/145/155 PR).
Conditioning: RAHOI - 12 Minute AMRAP of 12 Box Jumps @24", 6 Thrusters @95, 6 Bar Facing Burpees. 6 Rounds + 14 Reps RX. PR.
Shawn
on Saturday, September 28, 2013 at 12:39 pm
McKelligan Canyon
McKelligan Canyon 10K with 50lb ruck utes/boots 2:00.
Shawn
on Saturday, September 28, 2013 at 01:09 pm
McKelligan Canyon
McKelligan Canyon 10K with 50lb ruck utes/boots 2:00.
Brad Williams
on Saturday, September 28, 2013 at 04:22 pm
9/28/13 WOD
TT Run this morning. Done on treadmill because I moved to a different apartment today and parents were spending the night to help and didn't want to wake them going in and out.

Run- 10 min. Warm-Up (drills, mobility), 10K TT- 44:31 min. (New PR), 10 min. Cool-Down (drills, easy running).

Did yesterday's S&C shortly after- 16:56 min.

Smashes and stretching for mobility. Really happy with run today.
Comments are closed for this post.