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22 Dec

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One Comment

Long Interval

December 22, 2014 | By | One Comment


Max Effort: Box Squat


For Time
30 Back Squats (BW)
Run 1 Mile


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 7:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (OFF): OFF
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates


Post results in the comments below!

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21 Dec

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One Comment

Tempo | Time Trial

December 21, 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): 60:00 @ 80%

Bike (SUN): 60:00 @ 80%

Run (SUN): 60:00 @ 80%

Row (SUN): 60:00 @ 80%

Ruck (SUN): 60:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 60:00 @ 80%

Bike (OFF): OFF

Run (SAT): 60:00 @ 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!


Post results in the comments below!

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20 Dec

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2 Comments

Tempo | Time Trial

December 20, 2014 | By | 2 Comments


Strength & Conditioning WOD:

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

For Time

1 Mile Run

30 Muscle 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 (SUN): 60:00 @ 80%

Bike (SUN): 60:00 @ 80%

Run (SUN): 60:00 @ 80%

Row (SUN): 60:00 @ 80%

Ruck (SUN): 60:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 60:00 @ 80%

Bike (OFF): OFF

Run (SAT): 60:00 @ 80%


Post results in the comments below!

How To Add 1,000 Push Ups To Your Weekly Routine

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19 Dec

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2 Comments

Short Interval

December 19, 2014 | By | 2 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


Post results in the comments below!

Click here to subscribe to our mailing list!

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 or 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


Post results in the comments below!

Click here to subscribe to our mailing list!

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


Post results in the comments below!

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16 Dec

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6 Comments

Long Interval

December 16, 2014 | By | 6 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


Post results in the comments below!

Click here to subscribe to our mailing list!

15 Dec

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8 Comments

Long Interval

December 15, 2014 | By | 8 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!

Click here to subscribe to our mailing list!

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!


Post results in the comments below!

Click here to subscribe to our mailing list!

13 Dec

By

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


Post results in the comments below!

Click here to subscribe to our mailing list!