W.O.D.: Short Interval

Thursday, October 10, 2013 • EnduranceShort 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): Repeat 50m, Recover :90 until form/pace deteriorates

Bike (THU): Repeat 200m, Recover :90 until form/pace deteriorates

Run (THU): Repeat 100m, Recover :60 until form/pace deteriorates

Row (THU): Repeat 100m, Recover :60 until form/pace deteriorates

Ruck (THU): Repeat 200m, Recover :60 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 (THU): Repeat 50m, Recover :90 until form/pace deteriorates

Run (SAT or Tempo): Repeat 100m, Recover :60 until form/pace deteriorates

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


Trent Broberg, CrossFit Incendia


Share This Page:

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

Related Content:

Comments (8)

Tim
on Thursday, October 10, 2013 at 04:20 am
Todays wod
Did the running wod today;

1600m warm up
mobility
running drills
sprints

then 100m intervals with 1 min rest
set my timer at 17s per 100 (got my 200m interval time and divided it by 2), (my pace deteriorates when I cant do 100m in 17 secs) in hindsight should have set it to 15 or 16s, as I could have done 100m in 17s all day, had a work dinner so could only manage 16 rounds, then 400m cool down run, drills and mobility.
Couldn't get to the gym to do extra strength work which is annoying.....theres always tomorrow
AdamWeaver
on Thursday, October 10, 2013 at 09:17 am
First Time Here
Can someone explain to me like a five year old which workouts I am supposed to chose from and do if I want to do a running WOD
Brad Williams
on Thursday, October 10, 2013 at 10:09 am
10/10/13 WOD
Full rest today. Stretched for mobility when I got up this AM. Had stuff ready to go to gym for S&C, but I haven't taken a rest day in a while and I think it has helped me mentally more than physically because training this AM just didn't sound fun.

Run-Scream-Run 5K Saturday and I think the extra rest will help me hit goal of under 22 min.
Bain
on Thursday, October 10, 2013 at 02:56 pm
10/10/13
AM: Run
10min warmup+drills
5 min mobility
10 x 100m uphill rest 60s
2km ez cooldown
Mobility
PM: Swim
Warmup: 4x200m 30s rest
Mobility
8x50 FR 60s rest
Held 35s
200m bk cooldown
Tim
on Thursday, October 10, 2013 at 04:53 pm
Re: First time here
Average week

Mon, wed, fri: strength wod plus strength and conditioning wod

Tues, Thursday: strength and conditioning wod plus the SS running wod

Saturday: strength and conditioning wod

Sunday: tempo/TT running wod SS.
Chad Brinkley
on Thursday, October 10, 2013 at 05:19 pm
Swim WOD
In the PM, I made up the Swim Long interval from earlier in the week. 2 x 1200 with 3:00 Rest (25:33/26:56).

In the AM, I did the local S&C WOD:
Strength: 3x4 Hang Snatch @65% (95), 3x4 Push Press @ 75% (115), 3x4 Snatch Grip Deadlift @105% of Power Snatch 1RM (155).

Conditoning: 20 Unbroken Squat Snatch @65, Run 400, 15 Unbroken Squat Snatch @65, Run 300, 10 Unbroken Squat Snatch @65, Run 200, 5 Bar Muscle Ups (Scaled with Jumping Bar Muscle Ups). Total Time was 12:47.
Chad Brinkley
on Thursday, October 10, 2013 at 05:21 pm
RE: Adam Weaver
Adam: You can find most of the information you need in the FAQ. Look for the link above.

You will typically do the Strength and Conditioning WODS each day as programmed on this site. You will do the single sport run WODs on Tuesday, Thursday, and Saturday or Sunday. Typically that will be 5 Crossfit WODS and 3 Run WODs during the week. Hope this helps.
PJ
on Thursday, October 10, 2013 at 05:56 pm
RE: First Time Here
Check out the FAQ and the Getting Started page!
Comments are closed for this post.