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Weekly WODs: May 23-29, 2016

May 22, 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.

Tuesday “On Your Own”:

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

5 x 200 meter w/ 30 sec rest
3 x 400 meter w/ 60 sec rest
1 x 1600 meter DONE!

Record total time, subtracting rest.


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

ALL workouts will be scaled!

6 x 400 meters for time
Take 50 sec rest after the first 400 m. Each 400 thereafter will get 10 sec less rest, i.e. the 2nd 400 take 40 sec rest; 3rd 400 m take 30 sec rest and so on. The goal for this workout is to pick a pace you can maintain from start to finish even with decreasing rest.

Rest 3-4 minutes…

Broken 1 mile for time
Complete the fastest mile you can in the following way:
800 meter run w/ 60 sec rest
400 meter run w/ 60 sec rest
400 meter run, DONE!

Subtract 2 mins from total time for score.
Record fastest and slowest 400 as well as mile time.


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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