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Tempo | Time Trial

September 14, 2014 | 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): 30:00 @ 80%

Bike (SUN): 30:00 @ 80%

Run (SUN): 30:00 @ 80%

Row (SUN): 30:00 @ 80%

Ruck (SUN): 30:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 30:00 @ 80%

Bike (OFF): OFF

Run (SAT): 30:00 @ 80%


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

September 13, 2014 | By | One Comment


Strength & Conditioning WOD:

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

“Olympic Total”

Find 1RM Snatch

Find 1RM Clean & 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 (SUN): 30:00 @ 80%

Bike (SUN): 30:00 @ 80%

Run (SUN): 30:00 @ 80%

Row (SUN): 30:00 @ 80%

Ruck (SUN): 30:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 30:00 @ 80%

Bike (OFF): OFF

Run (SAT): 30:00 @ 80%


Post results in the comments below!

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Short Interval

September 12, 2014 | By | 4 Comments


Strength:

Dynamic Effort: Power Clean 10 x 3 @ 80% on :60s


Strength & Conditioning WOD:

For Time

50 Calorie Row

then

3 Rounds of

3 – Double KB Thrusters (53# KBs)

6 – Double KB Overhead Squats (53# KBs)

9 – Double KB Swings (53# KBs)


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 25m, recover :30s off until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates

Row (THU): Repeat 200m, recover :30s off until form/pace deteriorates

Ruck (THU): Repeat 400m, recover :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or Tempo): Repeat 25m, recover :30s off until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates


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11 Sep

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3 Comments

Short Interval

September 11, 2014 | 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 (THU): Repeat 25m, recover :30s off until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates

Row (THU): Repeat 200m, recover :30s off until form/pace deteriorates

Ruck (THU): Repeat 400m, recover :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or Tempo): Repeat 25m, recover :30s off until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates


Post results in the comments below!

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Mid Week

September 10, 2014 | By | 7 Comments


Strength:

Max Effort: Deadlift


Strength & Conditioning WOD:

5 Rounds For Time Of:

5 – Thrusters (155#)

10 – Toes to bar

15 – KB Swings (2 pood)


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): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (WED): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (OFF): Repeat 4:00on, 3:00 off until form/pace deteriorates


Post results in the comments below!

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Long Interval

September 9, 2014 | By | 6 Comments


Strength & Conditioning WOD:

AMRAP 12:00

5 – Chest to bar pull ups

10 – Box Jumps (30″)


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): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (WED): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (OFF): Repeat 4:00on, 3:00 off until form/pace deteriorates


Post results in the comments below!

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Long Interval

September 8, 2014 | By | 5 Comments


Strength:

Max Effort: Power Snatch


Strength & Conditioning WOD:

5 Rounds For Time Of:

15 – Wall Ball (20# or heaviest wallball available)

30 – 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


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00on, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 4:00on, 3:00 off until form/pace deteriorates

Bike (WED): Repeat 4:00on, 3:00 off until form/pace deteriorates

Run (OFF): Repeat 4:00on, 3:00 off until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

Tempo | Time Trial

September 7, 2014 | By | 4 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): 1600m TT

Bike (SUN): 25M TT

Run (SUN): 10M TT

Row (SUN): 12k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1600m TT

Bike (SUN): 25M @ 85%

Run (OFF): OFF


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!


Post results in the comments below!

Click here to subscribe to our mailing list!

Tempo | Time Trial

September 6, 2014 | By | 5 Comments


Strength & Conditioning WOD:

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

“CrossFit Total”

Find your 1RM Back Squat

Find You 1RM Press

Find Your 1 RM Deadlift


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): 1600m TT

Bike (SUN): 25M TT

Run (SUN): 10M TT

Row (SUN): 12k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1600m TT

Bike (SUN): 25M @ 85%

Run (OFF): OFF


Post results in the comments below!

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Long Interval

September 5, 2014 | By | 5 Comments


Strength:

Dynamic Effort: DE: Overhead Squat 10 x 2 @70% on :60


Strength & Conditioning WOD:

Tabata Squats

Rest 1:00

Tabata Pull Ups

Rest 1:00

Tabata Push Ups

Rest 1:00

Tabata Sit ups


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 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 2k, 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1M, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates


Post results in the comments below!

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