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19 Dec

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Short Interval

December 19, 2014 | By | No Comments


Strength:

Max Effort:Shoulder Press


Strength & Conditioning WOD:

“Karen”

150 Wall Balls (20/14)


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 :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN ot T): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates


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18 Dec

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4 Comments

Short Interval

December 18, 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 (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN ot T): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates


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17 Dec

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11 Comments

Mid Week

December 17, 2014 | By | 11 Comments


Strength:

Dynamic Effort: Front Squat 10 x 2 @ 70% 1RM on :60s


Strength & Conditioning WOD:

As Many Rounds As Possible in 8:00

7 Front Squats (155/115)

10 Box Jumps (24″)


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): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


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16 Dec

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5 Comments

Long Interval

December 16, 2014 | By | 5 Comments


Strength & Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

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 (TUE): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


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15 Dec

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7 Comments

Long Interval

December 15, 2014 | By | 7 Comments


Dynamic Effort: Bench Press 12 x 3 @ 70% 1Rm on :60s


As Many Rounds As Possible in 15:00

200m Run

10 – Bench Press (135/95)


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): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


Post results in the comments below!

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14 Dec

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One Comment

Tempo | Time Trial

December 14, 2014 | 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): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1000m TT

Bike (SUN): 30k @ 80% 25k TT pace

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!


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13 Dec

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One Comment

Tempo | Time Trial

December 13, 2014 | By | One Comment


Strength & Conditioning WOD:

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

As Many Rounds As Possible In 15:00

5 L-Pull Ups

250m Row


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): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1000m TT

Bike (SUN): 30k @ 80% 25k TT pace

Run (OFF): OFF


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12 Dec

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5 Comments

Long Interval

December 12, 2014 | By | 5 Comments


Strength:

Max Effort: Weighted Pull Up


Strength & Conditioning WOD:

“Omari’s Retirement”

7 – Deadlifts (305/255)

19 – Pull Ups

1993m Row

2 – Muscle Ups

28 – Handstand Push Ups

2015m Row


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 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1000m, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU):Repeat 1.5M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (FRI): Repeat 1000m, recover 2:30 until form/pace deteriorates


Post results in the comments below!

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11 Dec

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One Comment

Long Interval

December 11, 2014 | 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 (THU): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1000m, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU):Repeat 1.5M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (FRI): Repeat 1000m, recover 2:30 until form/pace deteriorates


Post results in the comments below!

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10 Dec

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2 Comments

Mid Week

December 10, 2014 | By | 2 Comments


Strength:

Max Effort: Box Squat


Strength & Conditioning WOD:

For Time

75 – Overhead Squats (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): Repeat 25m (Wear T-Shirt), recover :60 until form/pace deteriorates

Bike (TUE): Repeat 400m, recover :60 until form/pace deteriorates

Run (TUE): Repeat 50m (Barefoot – Grass), recover :60 until form/pace deteriorates

Row (TUE): Repeat 100m (Damper = 1), recover :60 until form/pace deteriorates

Ruck (TUE): Repeat 400m (60#+), recover :60 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): Repeat 400m, recover :60 until form/pace deteriorates

Run (TUE): Repeat 50m (Barefoot – Grass), recover :60 until form/pace deteriorates


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