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WoDs/Blog

Mid Week

April 1, 2015 | By | One Comment


Strength & Conditioning WOD:

Max Effort: Push Jerk 3-2-2-1-1-1

Increase weight as form allows. Find a heavy 1 RM.


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): 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

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


POST RESULTS IN THE COMMENTS BELOW!

31 Mar

By

2 Comments

Long Intervals

March 31, 2015 | By | 2 Comments


Strength & Conditioning WOD:

3 x 3min AMRAP Repeats, Rest 1min of:

3 Squat Cleans 185/135

6 OTB (Over the Bar) Burpees

9 V Sit-ups

Maintain Reps per Round. Pace/Remain Consistent.


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): 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

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


POST RESULTS IN THE COMMENTS BELOW!

30 Mar

By

2 Comments

Long Intervals

March 30, 2015 | By | 2 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


FullSizeRender-2

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


POST RESULTS IN THE COMMENTS BELOW!

Tempo

March 29, 2015 | By | 2 Comments


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): 2 x 800m @ 80-90% 1.2 M pace, 7min rest

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest

Row (SUN): 2 x 7.5k @ 80-90% 13.1 M pace, 7min rest

Ruck (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 45 min tempo @ 80%

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (OFF): OFF


Post results in the comments below!

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Tempo

March 28, 2015 | By | 3 Comments


Strength & Conditioning WOD:

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

5RDS:

250m Row

10 FS (115/75)

25 Hollow Rocks

10 BS (115/75)


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): 2 x 800m @ 80-90% 1.2 M pace, 7min rest

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest

Row (SUN): 2 x 7.5k @ 80-90% 13.1 M pace, 7min rest

Ruck (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 45 min tempo @ 80%

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (OFF): OFF


Post results in the comments below!

Click here to subscribe to our mailing list!

Short Intervals

March 27, 2015 | By | 4 Comments


Strength & Conditioning WOD:

Dynamic Effort: Hang Power Snatch + Heaving Snatch Balance 10 x 1+1 @ 65% 1RM on :45s


FOR TIME:

Accumulate 1min HS Hold

30 Alt. 1-arm KB/DB Snatches (35/26)

40 HRPU

30 Alt. 1-arm KB/DB Snatches (35/26)

Accumulate 1min HS Hold


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): 50m repeats, 1:1 rest until form/pace deteriorates

Bike (THURS): 800m repeats, 1:1 rest until form/pace deteriorates

Run (THURS): 400m repeats, 1:1 rest until form/pace deteriorates

Row (THURS): 300m repeats, 1:1 rest until form/pace deteriorates

Ruck (THURS): 200m repeats, 1:1 rest until form/pace deteriorates


Multi-Sport Endurance Workout

Run: 2×50 (recover :30), 3×100 (recover :45), 4×200 (recover 1:00), 800m TT (1:1), 4×200 (recover 1:00), 3×100 (recover :45),2×50 (recover :30), 800m TT


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Short Intervals

March 26, 2015 | By | 3 Comments


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): 50m repeats, 1:1 rest until form/pace deteriorates

Bike (THURS): 800m repeats, 1:1 rest until form/pace deteriorates

Run (THURS): 400m repeats, 1:1 rest until form/pace deteriorates

Row (THURS): 300m repeats, 1:1 rest until form/pace deteriorates

Ruck (THURS): 200m repeats, 1:1 rest until form/pace deteriorates


Multi-Sport Endurance Workout

Bike: 800m repeats, 1:1 rest until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Mid Week

March 25, 2015 | By | 2 Comments


Strength & Conditioning WOD:

Max Effort: Front Squat


4min AMREP

WB (20/14)

3min AMREP

KBS (53/35)

2min AMREP

TTB

1min AMREP

Squat Cleans (95/65)


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 (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Bike (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Ruck (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Multi-Sport Endurance Workout

REST DAY


Post results in the comments below!

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Short Intervals

March 24, 2015 | By | One Comment


Strength & Conditioning WOD:

5-5-5-3-3-3 Seated Strict Press


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 (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Bike (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Ruck (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Multi-Sport Endurance Workout

Swim: 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Post results in the comments below!

Click here to subscribe to our mailing list!