W.O.D.: Long Interval

Thursday, October 03, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Run (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Row (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Ruck (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (OFF): OFF

Run (FRI): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

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


AthleteCell Athlete Kirsten Beverley

What do AthleteCell athletes do in between CrossFit competitions? They run 3:31 marathons.


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Comments (4)

brandon dupont
on Wednesday, October 02, 2013 at 07:05 pm
how many intervals
How many intervals do you do?
Brad Williams
on Thursday, October 03, 2013 at 10:24 am
10/3/13 WOD
Interval bike this morning. 20 min. Warm-Up (Pace Increase, 1 Leg Drills w/Pick-Ups, Sprints), 5/2:30 rec., 6/3 rec., 7 min. Int. 6:30 steady pace, and 10 min. Cool-Down.

Stretching and lacrosse ball smashes for mobility. Will get in more mobility after school today.
Timothy Wheeler
on Thursday, October 03, 2013 at 11:19 am
I second that
how many?
PJ
on Thursday, October 03, 2013 at 08:59 pm
RE: How many intervals
You do: 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Comments are closed for this post.