W.O.D.: Mid Week

Wednesday, October 16, 2013 • EnduranceShort Interval

STRENGTH:

ME: Front Squat

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 10:00 of:

3 - Thrusters (55% 1RM FS)

6 - Toes to Bar

Post number of rounds 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.


Endurance steak eating at CrossFit 608

2 x 40oz steaks, Andy (Left): 19:30 1st Place 35+, Nik (right): 17:30, 1st Place Open Division


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Comments (4)

Chad Brinkley
on Tuesday, October 15, 2013 at 06:41 pm
Swim WOD
10/15/2013: I did a modified version of the Swim WOD in the PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 22 minutes of 30 seconds hard swim and 30 seconds easy swim (distance was roughly 1000 yards), 200 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 5x4 Hang Power Clean (95-115-135-155-165 PR)
Conditioning: Against a 10 minute continuous clock - 8 Minute AMRAP of 8 Hang Power Clean @135 and 8 Bar Facing Burpees (5 Rounds + 4 HPC RX) - Then 2 Minutes to complete Max Rep Sit Ups (78 RX).

10/16/2013: Full Rest Day.
Tim
on Wednesday, October 16, 2013 at 05:32 am
Today's wod
Took yesterday off as I was tired and getting sick, didn't plan on doing much today, but ended up getting a pb on Annie and a pb on my back squat 3rm, so turned out to be a good day,
Brad Williams
on Wednesday, October 16, 2013 at 04:18 pm
10/16/13 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 1 Leg Drills), 45 x 30/30 intervals, 25 min. Steady Ride, 5 min. Cool-Down.

Lacrosse ball smashes on the calves, glutes, and hamstrings because they are kinda tender from running yesterday and taxing sprint WOD on bike this AM. 45 intervals toughened me up mentally more than anything I think.
Jeff Ford
on Thursday, October 17, 2013 at 07:45 am
Swim WOD
Chad - nice swim WOD the other day as well as your focus on warm up, cool down and mobility. Sometimes the toughest stuff to make ourselves do
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