W.O.D.: Short Interval

Tuesday, January 21, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Front Squat

1-1-1-1-1-1-1-1-1-1

Post loads 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.


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Comments (2)

Brad Williams
on Tuesday, January 21, 2014 at 04:05 pm
1/21/14 WOD
Interval swim first. 500m Warm-Up (Swim, 5 Beat Kick, Float & Paddle, 6-3-6 w/Fins), 6 x 90/90 rec. Int.- 88,92,90,90,90,90m, 400m (Swim, Kick, Pull) Cool-Down.

Circuit Row shortly after. This was CF Football's Monday Daily WOD- 8 Rds. of 3 Back Squats, 45 Sec. Row. Not for time rest 1 min between rounds. Your suppose to go heavier for Squats, but with leg the way it is that wasn't happening today. Squats- 165# Row- 210,210,211,211,212,211,212,212m.

Stretched some and used lacrosse ball at school today. Hip was somewhat sore this AM most likely from hard WODS yesterday.
JG
on Tuesday, January 28, 2014 at 04:40 pm
WOD:
205-215-225-235-245-245-245-245-245-245

ENDURANCE:
420m-420m-400m-390m
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