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Weekly WODs: June 9-15, 2014

June 8, 2014

If you are new to CFE @ CFD and need directions to the meeting locations, email mark@crossfitdefined.com, 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. weather permitting. Check in on Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

400 meters for time
5 x 100 meter triple races
400 meters for time
5 x 100 meter triple races
400 meters for time
5 x 100 meter triple races

As a group we will complete one 400 meter time trial to start the game. Based on individual finish times we will line up in groups of three for the 100s. The winner of each heat will move up a heat, while the loser of each heat will fall back a group. After the first and second set of 5 x 100s we will complete a group 400 meter time trial then return to the last heat assignments.

Thursday:

Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

This workout will be scaled for all levels.

A. “Death by 10 meters”
Every Minute on the Minute Until Failure
10 M RUN Increase one 10 m run every minute until failure. For example, the first minute is 1 x 10m sprint, the second minute is 2 x 10m sprint, the third is 3x 10m sprint and so on until you cant complete x number of sprints in 1 minute.

B. 10 x 50 meter Buddy races

Buddies are selected based on results of the death by 10 meters. These won’t be timed, its just you and your buddy fighting it out for glory. Rest will be the amount of time it takes to jog back to the starting line. The buddy with the best score out of ten races, wins!

Sunday:

Endurance will meet at CrossFit Defined Lincoln Square at 8 a.m. for a Simulated Long Run.

*What is the Sunday Simulated Long Run?

The Simulated Long Run workouts are just that – they are designed to simulate a “long run” and work specific body parts by incorporating running with specific movements chosen to replicate the typical physical and mental breakdown that occurs during a 7 to 10 mile long run.

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