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Weekly WODs: May 1-7, 2017

April 30, 2017


3 x 400 meter builds


1 mile for time w/ NLT 3:00 min rest (performed at 100% effort)


2 rounds, 3 man team pacing (record slowest round):
800 m run, 30 sec rest
400 m run, 20 sec rest
200 m run, 60 sec rest

All runs are performed in teams of three. Teams must remain within two strides of one another for all distances. Each team member takes at least one turn leading the pace of each distance. For example, P1 leads the 800 on the first round and the 400 on the second.


3 x 400 meter w/ 2 min rest

Rest 2 mins then,

3 x 400 meter w/ 60 sec rest

Rest 2 mins then,

3 x 400 meter w/ 30 sec rest

Treat each set of 3 x 400′s as if it were a separate workout and a fast 3/4 mile. Complete all 400′s within a set at the fastest consistent pace you can maintain across all four 400′s in that set. The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.


Endurance will meet at CrossFit Defined Lakeview at 9:00 a.m. for our Simulated Long Run workouts. Come see what all the fuss is about.

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