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Weekly WODs: May 16-22, 2016

May 15, 2016

Welcome CFD’s endurance WODs for 2016!

General programming: Weekly WODs are posted every Sunday evening for the week ahead. Programming is focused towards preparing athletes for a long fall endurance event, such as the Chicago Marathon. Every post will contain scaled options for athletes with goals other than the marathon. Generally speaking the weekly WODs prescribe one short interval day, one long interval day and a long distance conditioning day. They are to be performed in conjunction with at least 3-5 Crossfit workouts per week.

Tuesday and Thursday intervals: Alternating between short and long interval workouts. We will meet on Thursdays only through Memorial Day and rotate locations between the Belmont Lakefront and the NEW Montrose Track facility. Tuesday’s will be “on your own” until after Memorial Day when we hope to add this class to the schedule.

Sunday Simulated Long Run: Every Sunday at 8am at CFD LS. If you’re training for an obstacle style endurance event, such as an Urbanathlon or Tough Mudder, these workouts may be right up your alley. They are also great for anyone interested in further developing their general conditioning. The workouts incorporate running with bodyweight movements such as pushups, air squats, lunges, burpees. The WODs are longer than weekday WODs, but the atmosphere is always full of energy to keep you going.


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.


Endurance will NOT meet as a group on Tuesdays, but you are encouraged to complete the workouts “on your own.” Email Coach Mark with questions at

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. If you need more than 2-3 min, then take it. Record total time for each round, including rest. Goal is to maintain consistent time for each round.

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

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


Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m.

ALL workouts will be scaled!

4 x 400 m Builds w/ 90 sec rest

2 x 800 m for time w/ 3:00 min rest performed at 100% effort (We will take the best split as your “baseline” run)


“For time” partner relay workout:
8 x 200,
4 x 400,
2 x 800, Done!


Endurance will meet at CrossFit Defined Lincoln Square at 8:00 a.m. for our Indoor Endurance. Come see what all the fuss is about.


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