WOD 2.28.15

February 27, 2015 | Posted in Daily WOD | By

Workout of the Day 2.28.15

Skill of the Day 

WOD Movement Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice / Friends and Family Day

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Endurance WOD 2.28.15

February 27, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.28.15

CFE 3 Sport 

  1. Swim
  2. Run – 5 miles

Done back to back/ no rest work on transitions

CFE Running

Long Run

  • M – 5 miles
  • H – 9 miles
  • S – 5 miles

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WOD 2.27.15

February 26, 2015 | Posted in Daily WOD | By

Workout of the Day 2.27.15

Skill of the Day 

Kettlebell Swing

Strength Work 

5 Rounds EOMOM

  • 10 Deadlifts @ 55%
  • 5 Box jumps

CrossFit WOD 

CF Open WOD 13.2

10 Minute AMRAP of:

  • 5-Shoulder to overhead 75/95
  • 10-Deadlift 75/95
  • 15- Box Jump 20/24

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Endurance WOD 2.27.15

February 26, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.27.15

CFE 3 Sport

  • Swim intervals
  • 6 x 100 meters free

Rest 30 sec Between

CFE Running

Time Trials

  • M – 40 minutes 
  • H – 35 minutes 
  • S – 20 minutes

All out Effort

 

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Endurance WOD 2.26.15

February 25, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.26.15

CFE 3 Sport

Active Recovery day 

Pick 1 Sport and do 30-45 minutes of skills and drills

CFE Running 

Active Recovery day

70% paced run for 20mins then skills and drills for

  • M-30 minutes
  • H-20 minutes
  • S- 10 minutes

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WOD 2.26.15

February 25, 2015 | Posted in Daily WOD | By

Workout of the Day 2.26.15

Skill of the Day 

Double under

Strength Work 

Hollow Rock Tabata

CrossFit WOD

8 rounds of:

  • 250 meter row
  • 1 minute rest

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WOD 2.25.15

February 24, 2015 | Posted in Daily WOD | By

Workout of the Day 2.25.15

Skill of the Day 

Handstand

Strength Work 

5 Rounds EOMOM

  • 5 Front Squats@70%
  • 10 Double Unders

CrossFit WOD 

10 to 1 reps for time:

  • Pull-up
  • Push-up
  • Toes to bar

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Endurance WOD 2.25.15

February 24, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.25.15

CFE 3 Sport

  1. Swim – 30 minutes non-stop
  2. Bike – 20 rounds x 30 seconds on/30 seconds off

Ensure you rest 3+hrs between A&B

CFE Running 

Speed

  • M- 10×400 meters
  • H- 6×400 meters
  • S- 6×200 meters

Rest = 400m Walk

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Endurance WOD 2.24.15

February 23, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.24.15

CFE 3 Sport

Back Squat 5 X 5 @ 85%

Then: CFMK WOD

CFE Running 

Back Squat 5 X 5 @ 85%

Then: CFMK WOD

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WOD 2.24.15

February 23, 2015 | Posted in Daily WOD | By

Workout of the Day 2.24.15

Skill of the Day 

Thruster

Strength Work 

Pull-Up Tabata

CrossFit WOD 

21-15-9 reps of:

  • KB Swings 53/70
  • Goblet Squat 53/70
  • Handstand push – up

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