W.O.D.: Mid Week

Wednesday, December 18, 2013 • EnduranceLong Interval

STRENGTH:

DE: Floor Press 12 x 3 @ 65% on :45s

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


CFE STRENGTH & CONDITIONING WOD:

7 Rounds Of:

2 - Push Jerks (75% 1RM)

20 - Push 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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 3:00 until form/pace deteriorates

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

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

Ruck (TUE): Repeat 1.5M, 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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 1.5M, 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.


New Species CrossFit throwing down in the snow


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Comments (3)

Noah
on Wednesday, December 18, 2013 at 06:33 am
S&C WOD
Instead of the floor press I did a 1RM OHS. I got to 155. Then I did the WOD RX'd with 15 ring push-ups.
Brad Williams
on Wednesday, December 18, 2013 at 03:55 pm
12/18/13 WOD
Interval bike this morning. 15 min. Warm-Up (Spin,1 Leg Drills, Pace Increase), 8 x 5 min. (1.5 miles)/3 rec. Int. (Did climbing so helped work time longer), 10 min. Cool-Down.

S&C WOD after school. Only have adjustable DB's at home so used 30# for Jerks and did 10. 10:10 min. for WOD. Core- 10-1 Reps of 4 Count Bicycles, Akro Wheel Roll-Outs.

lacrosse Ball smashes for mobility. Slept wrong last night and leg burned more than normal today. I hope therapy will make this go away so I can run and not be miserable.
gd
on Friday, December 20, 2013 at 02:27 am
S&C
did jerks @ 205 from ground
push up sucks ( my arms and chest were still "polluted" by Cindy!!!)
11'49"

no floor press (i just forgot them!!)
will do after next ME lower body
Comments are closed for this post.