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Weekly WODs: May 27 – June 2, 2013

May 26, 2013
Another beautiful week of running.

Another beautiful week of running.

If you are new to CFE @ CFD and need directions to the meeting locations, email mark@crossfitdefined, or check out the meeting locations page for more information.

Tuesday:

Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

** SCALED OPTIONS WILL BE AVAILABLE – I will have several options available for the group. The posted WOD is suggested for those training for a fall marathon or other intense endurance event.

Rx’d:
4 x 200 meter w/ 30 sec rest
3 x 400 meter w/ 60 sec rest
2 x 800 meter w/ 120 sec rest
1 x 1600 meter DONE!

Record total time, subtracting rest.

Thursday:

Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

** SCALED OPTIONS WILL BE AVAILABLE

I. 4 x 400 meter w/ 2 min rest

Rest 2 mins then,

II. 4 x 400 meter w/ 60 sec rest

Rest 2 mins then,

III. 4 x 400 meter w/ 30 sec rest

Treat each set of 400’s as if it were a separate workout and a fast mile. Complete all 400’s within a set at the fastest consistent pace you can maintain across all four 400’s in that set. When finished with each set record total time (subtracting rest). The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.

Sunday:

Because of the Crossfit Games Regional Competition our Sunday Endurance WOD is TBD. Check back to for updates.

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One Comment leave one →
  1. Erin McGee permalink
    May 28, 2013 9:29 pm

    I don’t know about the rest of you but I got rained on! Shoot. Glad we got our workout in though; it was a tough one:) My first mile (200m x 4 + 400m x 2 – rest) was 5:55. My spandex were smokin’. Final mile was 7:20. Legs were burnin’. Total time – 9 minutes of rest = 22:55. Giddy up.

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