W.O.D.: Mid Week

Wednesday, December 04, 2013 • EnduranceLong Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds for Time:

Run 400m

20 - Wallballs (20/14)

20 - GHD Sit Ups

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 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

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

Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, 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 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, 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.


CrossFit Oakland

Sign up for the CrossFit Endurance Seminar this weekend in Berkeley CA


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Comments (2)

GD
on Wednesday, December 04, 2013 at 06:15 am
wednesday 04/12
floor press 5 x 2 @225lbs
wod Rx but sub GHD with T2B
time 22'20"
wall ball unbroken .... t2b SUCK!!!!
Brad Williams
on Wednesday, December 04, 2013 at 03:49 pm
12/4/13 WOD
Interval bike this morning. 15 min. Warm-Up (spin, 1 leg drills, pace increase), 12 x 2 min.(1K) Int./3 rec., 5 min. Cool-Down.

Strength & conditioning after school. Made my own again same scheme as yesterday. 3 Rds. 1 min./1 rec. Max Reps of Push-Ups, 25# DB Rows, Sit-Ups. Push-Ups- 45,44,45 reps, Rows- 43,44,45 reps, Sit-Ups- 31,33,36 reps.

Smashes and stretching after. Leg was hurting a little bit more today. Hopefully this will all be over soon.
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