Skip to content

Weekly WODs: July 8-14, 2013

July 7, 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.

4 rounds:
1200 meter run, 30 sec rest
400 meter run, 3-4 mins rest

Level II (10 miler/half marathon): 3 rounds
Level III (5k/10k): 2 rounds

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.

8 rounds:
100 meter sprint, walk back
50 meter spring, walk back

Performed as triple races. Winner of each heat will move up a heat, loser of each heat falls back a heat.

Sunday:

Level I (Marathon)
4 x 2 mile run, 3-4 minutes rest (Hold splits to within 10 secs)

Level II (10miler/Half Marathon)
3 x 2 mile run, 3-4 minutes rest (Hold splits to within 10 secs)

Level III (10k/5k)
3 x 1 mile run, 3-4 minutes rest (Hold splits to within 5 secs)

Advertisements
2 Comments leave one →
  1. kati permalink
    July 9, 2013 3:34 pm

    Hi Mark-does 3×2 mile run mean that you run 3 miles x 2 OR does that mean 2 miles x 3 times? Distance will be the same, but just want to make sure I get the cadence right.

    • July 11, 2013 9:59 am

      Hi Kati, the long run is 3 sets of 2 mile runs. So run 2 miles as fast as you can, then rest. Total of three rounds, keeping the total time for each 2 mile run within about 10-20 seconds.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: