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Weekly WODs: June 10-16, 2013

June 9, 2013

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.

6 x 400 meters for time
Take 50 sec rest after the first 400 m. Each 400 thereafter will get 10 sec less rest, i.e. the 2nd 400 take 40 sec rest; 3rd 400 m take 30 sec rest and so on. The goal for this workout is to pick a pace you can maintain from start to finish even with decreasing rest.

Rest 3-4 minutes…

1 mile for time
Complete the fastest mile you can.

Record fastest and slowest 400 as well as mile time.

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.

Level I:
3 rounds:
800 meter, rest 30 seconds
400 meter.

Rest 2-3 mins between rounds. Come to near full recovery before starting the next round. Record total time for each round, including rest. Goal is to maintain consistent time for each round.

Level II:
3 rounds:
800 meter, rest 90 sec
400 meter.

Level III:
4 rounds:
400 meter, rest 60 sec
200 meter.

Sunday:

“Simulated Long Run” 8 a.m. @ the Box

2 rounds for time
800 meter run
30 wall balls
30 box jumps
60 sec plank
800 meter run
rest 2 mins…

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One Comment leave one →
  1. Erin McGee permalink
    June 12, 2013 8:06 am

    Fastest and most furious 400m: 1:32
    Least fastest though still furious 400m: 1:35
    1 mile for time: 7:15.
    Next time, I’m gonna drop below the 7-minute mark. You just wait.

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