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Weekly WODs: May 22-28, 2017

May 21, 2017


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” rest the time it takes to run the previous run (1:1 rest):
8 x 200,
4 x 400,
2 x 800, Done!

Thursday :

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 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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