W.O.D.: Short Interval

Monday, January 20, 2014 • EnduranceShort Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21-15-9

Clean (135/95)

Ring 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 :90s on, :90s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :90s off 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 :90s on, :90s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :90s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates

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


CrossFit Maui host a CrossFit Endurance Seminar, February 15-16


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Comments (3)

Brad Williams
on Monday, January 20, 2014 at 05:34 am
1/20/14 WOD
Steady component swim this morning. 8 x 50m Swim, 100m Kick, 50m Swim, 100 Pull- 56:21 min., 600m Drill Down (5 Beat Kick, Float & Paddle, Pull w/Paddles, Kick w/fins, 6-3-6 w/fins, Swim w/fins.) 3000m. 50 min. Steady on the C2 after- 11489m.

Stretching for mobility cause I'm tired. Hip is getting better. Therapy and Doc appointment today.
Jacob H
on Monday, January 20, 2014 at 01:41 pm
WOD
ME Bench Press= 185
Elizabeth= 4:55
Taylor
on Monday, January 20, 2014 at 07:15 pm
1/20 WOD
ME: Bench Press (185x3, 185x3, 195x2, 195x2)
Elizabeth: 9:42 Rx
Comments are closed for this post.