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WoDs/Blog

Short Intervals

March 6, 2015 | By | No Comments

 


Strength & Conditioning WOD:

Max Effort: Press


25-20-15 of:

Box Jumps (24/20)

DB Push Press (30/20)

Walking Lunges

Double Unders x 2


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Bike (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Run (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Row (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Ruck (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates


Multi-Sport Endurance Workout

Run: 40 sec sprint, 1:20 sec off until form/pace deteriorates


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Short Intervals

March 5, 2015 | By | One Comment

 


Strength & Conditioning WOD:

REST DAY


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Bike (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Run (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Row (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates

Ruck (THURS): 40 sec sprint, 1:20 sec off until form/pace deteriorates


Multi-Sport Endurance Workout

Bike: 40 sec sprint, 1:20 sec off until form/pace deteriorates


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Mid Week

March 4, 2015 | By | 2 Comments

 


Strength & Conditioning WOD:

Dynamic Effort: Power Cleans 10 x 2 @ 70% 1RM on :60s

10 Min Cindy:

5 Pullups

10 Pushups

15 Air Squats


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Bike (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Run (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Row (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Ruck (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest


Multi-Sport Endurance Workout

REST DAY


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Long Intervals

March 3, 2015 | By | 2 Comments


Strength & Conditioning WOD:

1 – 1 – 1 – 1 – 1 – 1 – 1

Jerk


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Bike (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Run (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Row (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Ruck (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest


Multi-Sport Endurance Workout

swim – 3 x (200, 150, 100, 50), rest 3 x (1:00, :45, :30, :15) or

bike: 45 min tempo 80% 1@ 10 min start: 5 x 1min @ 120% LT / rest 3-5min back at 80% LT = Lactate Threshold: is what you can hold for 30min-60min all out. If your TT effort is 22mph for these distances, than 26.4mph (22 x 1.2 = 26.4mph)


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Long Intervals

March 2, 2015 | By | 3 Comments


Strength & Conditioning WOD:

Dynamic Effort: Front Squat 7 x 3 @ 70% 1RM on :90s

10 down to 1 of:

KB Swing (1 pood)

KB Goblet Squat (1 pood)

Ring Rows


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

REST DAY


Multi-Sport Endurance Workout

Run: 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest


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Tempo | Time Trial

March 1, 2015 | By | One Comment


Strength & Conditioning WOD:

REST DAY


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 800m @ 85%

Bike (SUN): 30k @ 85%

Run (SUN): 10k @ 85%

Row (SUN): 5k @ 85%

Ruck (SUN): 10M @ 85%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (SAT): 10M TT

Run (SUN or SI): 10k TT


CrossFit Endurance Strength and Conditioning Recovery?

This can and should be done the day of races, after long runs, or on Sundays after interval work.

This is NOT a timed workout
  • Glute Ham Developer Sit-ups: 3 x 15
  • Glute Ham Developer Hip Extensions: 3 x 15
  • Kettlebell/Dumbbell Swings: 3 x 15
  • Bench Press: 3 x 15
  • Pull-ups: 3 x 15

Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!


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Tempo | Time Trial

February 28, 2015 | By | 4 Comments


Strength & Conditioning WOD:

Today is a S&C REST DAY for Multi-Sport Athletes

As Many Reps as Possible in 15:00

KB Clean & Jerk (53/35)


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 800m @ 85%

Bike (SUN): 30k @ 85%

Run (SUN): 10k @ 85%

Row (SUN): 5k @ 85%

Ruck (SUN): 10M @ 85%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (SAT): 10M TT

Run (SUN or SI): 10k TT


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Short Interval

February 27, 2015 | By | 2 Comments


Strength:

Dynamic Effort: Shoulder Press 10 x 2 @ 70% 1RM


Strength & Conditioning WOD:

For Time

21 Shoulder Press (95/75)

Run 400m

21 Push Press (95/75)

Run 400m

21 Push Jerks (95/75)

Run 400m


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (THU): Repeat :30s on, :30s off until form/pace deteriorates

Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (SUN): Repeat :30s on, :30s off until form/pace deteriorates


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