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WOD

Long Intervals

March 30, 2015 | By | No Comments

Strength & Conditioning WOD:

Max Effort: Deadlift 3-3-3-3-3

Increase weight as form allows. Find a heavy 3 RM.


EMOM: Every Minute on the Minute in 10minutes of:

5 Strict Pull-ups

20 Double Unders


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


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CrossFit Cumming Endurance Team led by Coach Brent Johnston. Potholes & Roots 10K/5K Results. Charlene 1st Overall Masters Female along with 6 other 1st age group finishes.


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (TUES): 2min repeats, 2min rest perform until form/pace deteriorates

Bike (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Run (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Row (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Ruck (TUES): 3min repeats, 3min rest perform until form/pace deteriorates


Multi-Sport Endurance Workout

Bike (MON): 3min repeats, 3min rest perform until form/pace deteriorates


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