Workouts for Week of Sunday November 10th:

Monday

Veterans Day Holiday

Tuesday

Single-Sport (SS)

Choose ONE of the following sports:

Swim: Repeat 25m, on :90sec until form/pace deteriorates

Bike: Repeat 800m, on 2:00 until form/pace deteriorates

Run: Repeat 200m, on :90 until form/pace deteriorates

Row: Repeat 200m, on :90 until form/pace deteriorates

Ruck: Repeat 800m, on 4:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Multi-Sport (3S)

Choose ONE of the following sports:

Swim: Repeat 25m, on :90sec until form/pace deteriorates

Bike: Repeat 800m, on 2:00 until form/pace deteriorates

Run: Repeat 200m, on :90 until form/pace deteriorates

CFE WOD 10-1-13

Wednesday

CFE STRENGTH & CONDITIONING WOD:

Every Minute on the Minute for 15:00

3 – Chin Ups

6 – Bench Press (135/95)

CFE Blog 10-2-13

Thursday

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Run (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Row (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Ruck (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (OFF): OFF

Run (FRI): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

CFE BLOG 10-3-13

Friday

CFE STRENGTH & CONDITIONING WOD:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Muscle Ups

GHD Sit Ups

CFE Blog 10-5-13

Saturday

Single-Sport (SS)

Choose ONE of the following sports:

Swim: 400m TT

Bike: 20M TT

Run: 6M TT

Row: 1k TT

Ruck: 8M TT, 55# Ruck/Boots/Utes

Multi-Sport (3S)

Swim: 800m @ 85% RPE

Bike: 12M @ 85% RPE

Run: OFF

CFE Blog 10-5-13

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