WOD 11.1.14

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October 31, 2014 | Posted in Daily WOD | By

Workout of the Day 11.1.14

Skill

  • WOD Movement Prep

Strength

  • None

WOD 

  • Coaches choice or friends and family day

 

 

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Endurance WOD 11.1.14

Unknown

October 31, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.1.14

3 Sport

A. Bike 1.5 hours

B. Run 7 miles

A & B are done back to back – no rest on transitions

Running

Long run

  • M – 7 Miles
  • H – 8 Miles
  • S – 4 Miles

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WOD 10.31.14

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October 30, 2014 | Posted in Daily WOD | By

Workout of the Day 10.31.14

Skill 

Overhead complex w/ barbell

  • Press PP/PJ/SJ
  • 5 minute, 2 rep EMOM

Strength

Deadlift 5X8 @ 75%

WOD 

7 Minute AMRAP

  • 2 Cleans 125/185
  • 10 meter front rack walk 125/185
  • 7 Barhop burpees

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Endurance WOD 10.31.14

image

October 30, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 10.31.14

3 Sport

Swim intervals

  • 5X50 meters (kick only)

Rest 30 seconds between each

Tread water for 3X5 minutes 

Running 

Time Trials

  • M – 45 minutes
  • H – 40 minutes
  • S – 20 minutes

All out effort 

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WOD 10.30.14

image

October 29, 2014 | Posted in Daily WOD | By

Workout of the Day 10.30.14

Skill

Overhead Squat w/ barbell

  • 3 minute, 5 rep EMOM (snatch grip)

Strength 

Jerk 5X3 @ 80%

WOD 

10 to 1 Reps of:

  • Rope climbs
  • Back squats 105/155
  • Barbell ab rollers

Post total time

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Endurance WOD 10.30.14

image

October 29, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 10.30.14

3 Sport 

Active Recovery Day 

  • Pick one sport and do skills and drills for 30-45 minutes

Running 

Active Recovery Day 

  • 70% paced run for 20 minutes 

Then skills and drills for: 

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

 

 

 

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WOD 10.29.14

crossfit

October 28, 2014 | Posted in Daily WOD | By

Workout of the Day 10.29.14

Skill

4 Rounds

  • 30 Second ring support
  • 30 Second rest

Strength

Back Squat 5X5 @80 %

WOD

5 Rounds for Time of:

  • 5 Squat/Snatch 65/95
  • 10 Overhead lunge steps 65/95

Post Total Time

 

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Endurance WOD 10.29.14

MacKenzie

October 28, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 10.29.14

3 Sport

  • A. Swim 25 minutes non-stop
  • B. Bike 5X3 mile (Rest @ 70% 1:1)

Ensure that you rest 3+ hours between A & B

Running

Speed

  • M – 8 X 200 meters / 1 X 800 meters
  • H – 6 X 200 meters / 1 X 800 meters
  • S – 4 X 200 meters / 1 X 800 meters 

Rest 20 seconds between efforts 

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Endurance WOD 10.29.14

images

October 28, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 10.29.14

3 Sport

  • A. Swim 25 minutes non-stop
  • B. Bike 5X3 mile (Rest @ 70% 1:1)

Ensure that you rest 3+ hours between A & B

Running  

Speed

  • M – 8 X 200 meters / 1 X 800 meters
  • H – 6 X 200 meters / 1 X 800 meters
  • S – 4 X 200 meters / 1 X 800 meters

Rest 20 seconds between efforts

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Endurance WOD 10.28.14

images

October 27, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 10.28.14

3 Sport

  • Back Squat 5X5 @ 80%

Then: 

  • CFMK WOD

Running

  • Back Squat 5X5 @ 80%

Then: 

  • CFMK WOD

 

 

 

 

 

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