W.O.D.: Mid Week

Wednesday, October 23, 2013 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 10 x 2 @ 75% 1RM on :60sec

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time of:

50 - Air Squats

20 - Pull Ups

20 - Dips

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:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1000m, recover 3:00 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 (WED): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

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


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Comments (4)

Ray
on Wednesday, October 23, 2013 at 05:39 am
Really?
80 reps in 10 minutes? Not a chance....that's gotta be a mistake.
Hunter Leo
on Wednesday, October 23, 2013 at 05:53 am
10 x 8?
I think this is a typo?

10 x 8 @ 75% on a minute would be almost impossible... lol

I'm going to do 10 x 2 or 10 x 1. lol
PJ
on Wednesday, October 23, 2013 at 07:13 am
Typo!
Today's Strength work should be:

DE: Power Clean 10 x 2 @ 75% 1RM on :60sec

Sorry!
Brad Williams
on Wednesday, October 23, 2013 at 03:00 pm
10/23/13 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 1 Leg Drills, Sprints) 9 x 4 min.(2K)/3 Rec. Int., 15 min. Cool-Down.

Made up my own S&C WOD shortly after. 10 Min. AMRAP of 10 Push-Ups, 15 Superman Raises, 20 Sit-Ups, 25 Squats- 6 sets.

Stretching and lacrosse ball for mobility. Used heavy gear for intervals and the 9th set I could see my HR (and feel it in my legs) everything start to go down. That is when I knew it was the end. Great bike WOD today.
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