W.O.D.: Short Interval

Monday, December 09, 2013 • EnduranceShort Interval

STRENGTH:

DE: Bench Press 9 x 3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds:

Row 400m

15 - Thrusters (95/65)

15 - Pull 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 50m, recover :90s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :90s 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 (MON): Repeat 800m, recover :90s until form/pace deteriorates

Run (WED): Repeat 200m, recover :90s until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Soul Miami


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Comments (6)

Brad Williams
on Monday, December 09, 2013 at 08:22 am
12/9/13 WOD
Took a rest day today. I felt mentally drained from worrying about my leg, I didn't sleep well, and my leg is still hurting. I'm stating to think it is something else. I've felt some improvement, but not where I want. Hopefully, by the end of the week I will be at 100%. I have to go back to Doc Friday because he wants to see how things are progressing.
Ryan & Pamela Murphy
on Monday, December 09, 2013 at 01:51 pm
Excellent Seminar at CrossFit Soul
Thank you to the CFE Endurance coaches for an awesome and informative weekend in Miami at CrossFit Soul!
Sam
on Monday, December 09, 2013 at 02:15 pm
12/9/12 WOD
CFE S&C WOD
9 x 3 Bench Press @ 165#

WOD:
4 Rounds
400 Meter Row
15 Thrusters @ 100#
10 Pull Ups

- WOD was sluggish. It's been a while and I've had VERY BAD habits during the holidays thus far. Week 1 of getting back into it.
SLK
on Tuesday, December 10, 2013 at 04:49 am
The love hate of thrusters!
S 225
CF 43'48
Row. 16
Eric S
on Tuesday, December 10, 2013 at 05:06 am
De Bench @ 155.

Wod: 18:45 rx'd
Jeff C
on Tuesday, December 10, 2013 at 02:35 pm
S&C WOD
Capped @ 20:00-->4 rounds plus the row in the 5th
mod the pullup with a band
Comments are closed for this post.