W.O.D.: Short Interval

Tuesday, October 15, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Every Minute on the Minute for 15:00:

2 - Power Cleans (75% 1RM)

6 - Burpees

Post 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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 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 (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Bike (WED): Repeat :30 on, :30 off until form/pace deteriorates

Run (MON): Repeat :30 on, :30 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit 608


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Comments (5)

Brad Williams
on Tuesday, October 15, 2013 at 04:16 pm
10/15/13 WOD
Tempo Run this morning. Got this from Competitor Magazine Tweet. Dynamic Stretch Warm-Up, 2 x 2 miles w/300m,200m,100m Sprints at end. #1- 14:27 min., 1:18,48,30, #2- 14:43 min., 1:14,48,30, 13 min. Cool-Down (Drills, Easy Run)
Went by time for 100m since Garmin measures by feet until 200m.

Interval Run after school. 13 min. Warm-Up (Pace Increase, Jump Rope Running, Pick-Ups), 14 x 30/30- 1.6 miles, 5 min. Drill Cool-Down.

Paced pretty well for tempo run and sprints at end (after 2 miles) will help finishes. Goal was 1.5 miles for intervals after school in under 15 sets and that was accomplished too.

Stretched after first WOD this AM and stretched all day at school with students and will get some smashes in before bed.
Adam
on Tuesday, October 15, 2013 at 07:07 pm
WOD
8th day of crossfit. Been lifting for a few years now I turned crossfit. Love it. Only did 12 rounds at 135lbs. BW is 158. I'll do better next time.
jimmy G
on Wednesday, October 16, 2013 at 06:53 pm
s&c wod
170# on the power cleans completed all 15 rounds
Jonathan
on Saturday, October 19, 2013 at 05:28 pm
S&C wod
155# on the Cleans
All 15 rounds
Charlie D
on Tuesday, October 22, 2013 at 08:52 am
S&C

@ 155# ended up taking earning about 30-25 seconds of rest per round
Comments are closed for this post.