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Weekly WODs: July 17-23, 2017

July 16, 2017

Tuesday:

12 x 400 meter w/ 60 sec rest

This workout should be scaled for all levels. We’ll be seeing this workout repeated every other week, but with decreasing amounts of rest. This workout is all about pacing. You need to identify and maintain a pace that you can hold across all 12 repeats. Over the next few weeks you will test that pace against less and less rest.
Record fastest and slowest 400.

Thursday “On your own”:

2 Rounds:
1600 meters, 90 Sec rest
800 meters, 3 min rest

Again, we are focused on pacing here. Maintain the 1600s within 5 sec. Maintain the 800s withing 2-3 secs. Focus on running your 800s faster than your mile pace.

Sunday:

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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Weekly WODs: July 10-16, 2017

July 9, 2017

Tuesday:

400 meter w/ 90 sec rest
400 meter w/ 60 sec rest
400 meter w/ 30 sec rest
400 meter w/ 2-3 min rest
2000 meter Time Trial

Scaled option#1:

400 meter w/ 2 min rest
400 meter w/ 90 sec rest
400 meter w/ 2-3 min rest
1600 meter Time TrialRecord total time.

Thursday:

Rx: 5 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled I: 4 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled II x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Work to keep all intervals across the same distance the same. Half distances should be within 2-3 seconds of the next highest interval distance (your 100m time should be 2 to 3 seconds of your 100m times in the 200m, etc.). Tonight is a time to focus on pacing!

Sunday:

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.

Weekly WODs: July 3-9, 2017

July 2, 2017

Tuesday :

5k
As Fast As Possible

Thursday:

8 rounds:
100 meter sprint, walk back
50 meter spring, walk back

Performed as triple races. Winner of each heat will move up a heat, loser of each heat falls back a heat.

Sunday:

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.

Weekly WODs: June 26-July 2, 2017

June 25, 2017

Tuesday :

5000 Meter Individual Challenge
Working as an individual, you must accumulate 5,000 meters by running any number of the following distances: 800, 400, 200 and 100s. Each distance must be run at least twice, except the 200 and the 100, which must be run 4 times each. YOU MUST REST 20 SECONDS EVERY TIME YOU RETURN TO THE START LINE.

Thursday:

4 rounds:
1200 meter run (tempo), 30 sec rest
400 meter run (sprint), 3-4 mins rest

Sunday:

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.

Weekly WODs: June 19-25, 2017

June 18, 2017

Tuesday:

2 Rounds
1600m Run, 90 sec rest
800m Run, 90 sec rest
400m Run, 90 sec rest

Scaled:
2 Rounds
800m Run, 90 sec rest
400m Run, 90 sec rest
200m Run, 90 sec rest

Thursday:

6 min AMRAP
50 meter sprints

9 min AMRAP
100 Meter Sprints

18 min AMRAP
400 meter Sprints

Rest 2 min between each AMRAP. Working in teams of three, complete as many rounds fo the given distance. One teammate working at a time.

If you are completing this workout as teams of two rest an extra 15 sec for the 50’s; 30 sec for the 100’s; and 90 sec for the 400’s after your partner runs thier distance.

Sunday:

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.

Weekly WODs: June 12-18, 2017

June 11, 2017

Tuesday:

Teams of Three:
6 min AMRAP
50 meter sprints

9 min AMRAP
100 Meter Sprints

18 min AMRAP
400 meter Sprints

Rest 2 min between each AMRAP. Working in teams of three, complete as many rounds fo the given distance. One teammate working at a time. 

If you are completing this workout as teams of two rest an extra 15 sec for the 50’s; 30 sec for the 100’s; and 90 sec for the 400’s after your partner runs thier distance. 

Thursday :

2 x 1 mile 
Rest as needed to fully recover.

Sunday:

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.

Weekly WODs: June 5-11, 2017

June 4, 2017

Tuesday:

ALL workouts will be scaled!

Warm-up:
1600 meter pacing drill. Teams of four. 

WOD:
Rx: 5 x 800 meter w/ 1:1 rest
Scale #1: 4 x 800 w/ 1:1 rest
Scale #2: 3 x 800 w/ 5 min rest

Thursday :

10 x 100 meter sprints
Rest as needed to fully recover.

Sunday:

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.