10am Endurance WODs on Sunday- CFS

Sep 21st, 2016

Category: CrossFit

10am Endurance WODs on Sunday- CFS

Morning Med Ball Tosses

Morning Med Ball Tosses

Sebastian

Sebastian

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ the gym every Sunday

Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, rowing, bodyweight movements, airdynes and more.

This Sundays programming includes
Running drills for warmup
Then
4 X 400m run intervals. 1:1.5 work to rest.
Followed by
4 minute rest
Then
4 rounds of
1 minute airdyne for max calories
1 minute dubs
Rest 1 minute

The programming is not linear but consistency will assist you in performing better in wods. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.

 

Test
Max Consecutive Double Unders

Strength WOD
5 Rounds
1 Strict press
3 Push-presses
5 Push-jerks

Level 1- 3 strict press/5push-press

This WOD is for load AND time. Each round should be completed unbroken. If you break up a round, complete 5 burpee lateral jumps as a penalty and then finish the round.

*Coaches Tip:
Warm-up pressing movements and pick a weight to use for the 5 rounds. It should be 90-95% of your strict press.

WOD (15 Minute Cap)
3 Rounds
750m Row
75 Double Unders

Level 2- 40 Double Unders
Level 1- 150 Singles

DISCUSSION 11 Comments

  1. goose 09/22/2016 at 10:08 am

    haha nice

  2. lizowiz 09/22/2016 at 12:17 am

    Dubs: 155 reps
    Strength Wod: 2:30 @ 65#… maybe a little too light….
    WOD: 14:20 Rx

  3. Brian Campbell 09/21/2016 at 9:10 pm

    1.) 137
    2.) 4:[email protected]
    3.) 11:52 Rx

  4. Sean Flannery 09/21/2016 at 5:56 pm

    Dubs:213
    Strength: 155 (8:42)
    WOD: 12:09

  5. Jule 09/21/2016 at 4:29 pm

    Double Unders: 118
    SP|PP|PJ: 7:04 @ 115#
    WOD: 13:55

  6. Brendan Caslin 09/21/2016 at 12:50 pm

    Dubs: 274
    Strength: 155 (6:40)
    WOD: 10:48

  7. Frawls 09/21/2016 at 12:35 pm

    Dubs: 122
    Presses still not on the menu
    WOD: 13:12 Rx

  8. JeffSully 09/21/2016 at 12:24 pm

    Great throwing down with the 5:30AM crew today!!!
    Singles: 60
    Strength: 85lbs (7:10)
    WOD: 16:30 L1 Singles

  9. Brian M. Maser 09/21/2016 at 11:53 am

    Dubs: 113
    Strength: 135 (6:36)
    WOD: 11:15 Rx

  10. Nick Alonso 09/21/2016 at 11:01 am

    Max DUBS: 104 PR from 35
    Strength WOD: 4:[email protected]
    WOD: 13:04 Rx (run 600M instead of row)