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Weekly WODs: August 19-25, 2013

August 18, 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.

5 rounds
400 meter, 60 sec rest
2 x 200 w/ 30 sec rest
Rest 60 sec between rounds. Attempt to run the 2×200 (minus the 30 sec rest) 5-10 sec faster than your 400 meter.

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.

We’ve previously run a 2000 meter time trial as a one-off test. Today we’ll be looking at our ability to hold pace over longer distances. Attempt to run these repeats within 5-10 secs of your time trial effort.

2 x 2000 meter, w/ 3 min rest

Sunday:

In addition to the workout below, there WILL be a “Simulated Long Run” at Lakeview @ 8 a.m.

Level I (Marathon)
4 x 3k w/ 3-4 min rest

Level II (10miler/Half Marathon)
3 x 3k w/ 3-4 min rest

Level III (10k/5k)
2 x 3k w/ 3-4 min rest

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