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Weekly WODs: May 30 – June 5, 2016

May 29, 2016

Welcome CFD’s endurance WODs for 2016! 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

4 x 400 meter w/ 2 min rest

Rest 2 mins then,

4 x 400 meter w/ 60 sec rest

Treat each set of 400’s as if it were a separate workout and a fast mile. Complete all 400’s within a set at the fastest consistent pace you can maintain across all four 400’s in that set. When finished with each set record total time (subtracting rest). The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.


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

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.


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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