WODS for Week of 4.26.20

WODS for the Week of 4.26.2020

Crossfit Endurance Class is Hard!


WODS for the Week of 4.26.2020


WOD #1:

enokburpees

Back by popular demand.

It’s not 200 burpees, but there is alot of them.

Ten Rounds:

Run 200 meters then perform 2 burpees.

(After each additional 200m interval you will add two (2) burpees)

So the progression will be:

200 m run,  2 Burpees,

200 m run, 4 Burpees,

200m run, 6 Burpees,

200m run, 8 Burpees,

200m run, 10 burpees,

200 m run, 12 burpees,

200m run, 14 burpees,

200m run, 16 burpees,

200 m run, 18 burpees,

200 m run, 20 burpees.

You will be running a total of 2000m and 110 burpees.


suck me sideways

WOD #2:

3x600m Moderate Pace run;

Moderate pace will be generally :02/:03 seconds per 100m ran. For the 600 meter runs you will be :12 to :18 seconds slower than your Mile PR pace for the 600m run.

1:00 rest between 600m intervals.

4:00 minute rest in between rounds.

This will be a intensive longer workout if your looking to get in your miles this workout. The estimated mileage will 3.35 miles.

WODS for the Week of 4.19.20

Keep Moving!

We would like say thanks for all of our great athletes who continue to work out and enjoy our programming. Keep moving and we will get through this together.


WODS for the Week of 4.19.20


This week we will be incorporating different run intervals since the last few weeks we been getting our legs ready with 100, 200, 300, 400, 800, 1000 runs, etc.


WOD 1:

pyramid revisted

Workout Description:

Three Rounds:

(Maintain 3-5 seconds +/- on your intervals)

500m run Fast Pace

:90 second rest

400m run Fast Pace

1:15 rest

300m run Fast Pace

1:00 minute rest

200m run Fast Pace

:45 second rest

100m run Sprint

2 minutes B/T rounds.


WOD 2:

what a time to be alive II

Workout Description:

1600m run

3:00 minute rest

600m Fast Pace (Mile PR pace)

3:00 minute rest

1200m run

3:00 minute rest.

400 meter Fast Pace (Mile PR Pace or faster)

3:00 minute rest

600 m run

3:00 minute rest

200m Fast Pace (Mile PR pace or faster)

 

WODS for the Week of 4.12.20

Happy Easter to all the PEEPS!


WOD 1:

Light Jog up to 400 to 500 meters.

Warm Up and Stretch hips, hamstrings, calves, etc. 

Twenty Minute Running Clock. 

Every minute on the minute.

Run 100 meters within the :60 second time cap or run :25 to :30 seconds with the focus on hitting the same distance each interval.  Rest remaining time.

Goal is to hit the 100 meter mark. If you are struggling to hit the 100 meter mark at any time within the time cap, then run the time capacity of :25 to :30 seconds.

Just keep moving.


HERO WOD

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

 

 

 

 

 

WODS for the Week of 4.5.20

CFE at Home.

Here are our workouts for this week.

We are still trying to maintain and get our legs back into shape.

Also with these running or regular workouts, its important to get warmed up and properly stretched out. Don’t just do a couple of stretches and then hit these high intensity workouts.

Below is one of the best warm up routines you can do before a WOD or running intervals.

Warm Up with Chris Hinshaw:

If you notice, some of these techniques are utilized during our warmups.

 

WOD 1:

4-8 400 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 8 intervals.

WOD 2:

2-4 1000 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

3:00 minute rest between intervals.

Goal is two intervals. If you want a further challenge and additional work, then advance up to 4 intervals.

Enjoy your runs this week.