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Weekly WODs: July 22-28, 2013

July 21, 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.

400 meter w/ 90 sec rest
400 meter w/ 60 sec rest
400 meter w/ 30 sec rest
400 meter w/ 2-3 min rest
2000 meter Time Trial

Scaled options will reduce distance.

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.

“Death by 20 meters”

Every Minute on the Minute Until Failure 20 Meter. Increase one 20 m run every two minutes until failure. For example, the first two minute period is 1 x 20m sprint, the second minute is 2 x 20m sprint, the third is 3x 20m sprint and so on until you cant complete x number of sprints in 2 minute.

Sunday:

Level I (Marathon)
75 min As Far As Possible (AFAP)

Level II (10miler/Half Marathon)
50 min AFAP

Level III (10k/5k)
30 min AFAP

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