W.O.D.: Short Interval

Friday, December 20, 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:

25 - 20 -15 - 10 - 5

Dumbell Thruster (45/25)

Toes-to-Bar

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 (THU): Repeat 75m, recover :90s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :90s until form/pace deteriorates

Run (THU): Repeat 400m, recover :90s until form/pace deteriorates

Row (THU): Repeat 500m, recover :90s until form/pace deteriorates

Ruck (THU): 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 (FRI): Repeat 75m, recover :90s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :90s until form/pace deteriorates

Run (SAT or T): Repeat 400m, recover :90s until form/pace deteriorates

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


CrossFit Oakland


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Comments (4)

Bnash
on Friday, December 20, 2013 at 02:18 am
Really
Let me get this straight. Only do 75m intervals on the bike? Looks to me like someone doing programming just got lazy and hit copy/paste
Brad Willians
on Friday, December 20, 2013 at 03:42 pm
12/20/13 WOD
Interval swim this morning. 700m Warm-Up (Freestyle, Float & Paddle, 5 Beat, Kick, 6-3-6 w/fins, Swim with paddles, Fins), 12 x 75m/90 rec. Swim- 1:19,1:18,1:17,1:17,1:17,1:16. Pull Buoy and Paddles- 1:19,1:18,1:20,1:19,1:19,1:18. 300m Cool-Down.

Leg felt good today. Slept really well and I woke up with minimal pain. Did some lacrosse ball smashes after getting home. Hope a week with the family will be the cure I need.
PJ
on Saturday, December 21, 2013 at 03:52 pm
Whoops!
Sorry, mistype on the 3S Short Intervals!

They have been updated.
PJ
on Saturday, December 21, 2013 at 04:06 pm
RE: Really
Thanks for the hostile comment.

You're right... It is probably safe to assume that the person providing this COMPLETELY FREE resource every single day is just being lazy...
Comments are closed for this post.