About Our Site
This website is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Supplement single sport by only doing 2-3 workouts per week. Supplement multisport by doing only 2 workouts per week per sport... 1 interval, and 1 tempo, or 2 interval. Deviate from this and you will miss performance gains.
LEGEND
TT = Time Trial
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Short Course (<2hrs) = SC
Long Course (2-3hrs) = LC
Ultra Distance (>3hrs) = U
Fouls = To be done at end of workout. If you foul more then once, you get 2 min recoveries before you need to start new foul(s).
C2: Concept 2 Rower
Recover 2 min after every interval unless indicated
