Endurance WOD 1.26.15

January 25, 2015 | Posted in Endurance WOD | By

Endurance WOD 1.26.15

CFE 3 Sport

Follow the CFMK WOD

CFE Running 

Follow the CFMK WOD

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WOD 1.24.15

January 23, 2015 | Posted in Daily WOD | By

Workout of the Day 1.24.15

Skill of the Day 

None

Strength work 

None

CrossFit WOD 

CrossFit Friends and Family

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Endurance WOD 1.24.15

January 23, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.24.15

CFE 3 Sport

  • Bike 1.5 hours
  • Run 4 miles

Done back to back / no rest / work on transitions

CFE Running

Long Run

  • M- 4 miles
  • H- 4 miles
  • S – 2 miles

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Endurance WOD 1.23.15

January 22, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.23.15

CFE 3 Sport

Swim Intervals

  • Max distance in 12 minutes
    • Rest 3minutes then:
  •  4x100m 
    • Rest 1 minute between

CFE Running

Time Trials

  • M- 24 minutes
  • H- 20 minutes
  • S- 14 minutes 

Go as far as possible in the amount of time listed

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WOD 1.23.15

January 22, 2015 | Posted in Daily WOD | By

Workout of the Day 1.23.15

Skill of the Day 

4 Rounds of:

  • 5 pistol squats (each side)
    • 30 seconds on, 30 seconds off

Strength Work 

Back Squat

5-5-5-5-Max Reps @ 65%

CrossFit WOD

4 Rounds for Time:

  • 12 ring push-ups
  • 18 weighted sit-ups 10/25

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Endurance WOD 1.22.15

January 22, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.22.15

CFE 3 Sport 

Active Recovery Day

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

CFE Running

Active Recovery Day

  • 70% paced run for 20 minutes and then skills and drills for:
    • M – 30 minutes
    • H – 20 minutes
    • S – 10 minutes

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WOD 1.22.15

January 22, 2015 | Posted in Daily WOD | By

Workout of the Day 1.22.15

Skill of the Day 

4 Rounds of:

  • Skin the cat
  • 30 seconds on, 30 seconds off

Strength Work 

Push Press

  • 10 minute EOMOM
  • 5 reps @ 65%

CrossFit WOD

21-15-9

  • Deadlift 155/225
  • Chest to bar pull-ups

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Endurance WOD 1.21.15

January 20, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.21.15

CFE 3 Sport

  1. Swim- 5min/Rest1/5x50m/Rest10secs
  2. Bike- 5x4mile Sprints Rest 2mins

Ensure you rest 3+hrs between A&B

CFE Running

Speed

  • M- 1x1600m 8x200m
  • H- 1x1600m 4x200m
  • S- 1x800m 2x200m

These are done at Max Effort

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WOD 1.21.15

January 20, 2015 | Posted in Daily WOD | By

Workout of the Day 1.21.15

Skill of the Day 

4 Rounds of:

  • Wall Balls (30 seconds on, 30 seconds off)

Strength Work 

  • Thrusters 5-5-5-5-MR @ 65%

CrossFit WOD

For Time:

3000 meter row

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Endurance WOD 1.20.15

January 20, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.20.15

CFE 3 Sport

Back Squat 5X8 @ 65%

Then: CFMK WOD

CFE Running

Back Squat 5X8 @ 65%

Then: CFMK WOD

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