WOD
400m Run
1-6-12-18 Pull ups
2-12-24-36 Push Ups
3-18-36-54 Squats
800m Run
18-12-6-1 Pull ups
36-24-12-2 Push Ups
48-36-24-3 Squats
400m Run

Cash Out
Stretch and roll

Crossfit Endurance – Time Trial or Tempo Training done on Saturday or Sunday

Choose ONE of the Following Sports:
Swim: 1000m @ 85% of 800m TT Pace
Bike: 20M @ 85% of 12M TT Pace
Run: 10k TT
Row: 10k TT

Mobility
Dynamic

WOD
5 Rounds
3 min AMRAP
3 x Power Cleans
6 x Push Ups
9 x Squats
Rest 1 minute.

Cash Out
Tabata Abs

Crossfit Endurance – Short Intervals if not done yet this week.

Choose ONE of the Following Sports:
Swim: 15-25 x 50 on 1:00 (hold to within 3-5 sec)
Bike: 4-8 x 1M Rest 90 sec(hold to within 3-5 sec)
Run: 3-6 x 400m w/ 2:00 rest (hold to within 3-5 sec)
Row: 3-6 x 500m w/2:00 rest(hold to within 3-5 sec)

STRENGTH
Wendler Week Two – Clean
3 x 70%
3 x 80%
3+ x 90% (amrap)

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)(65/45)(45/35)
Pull-Ups

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 15-25 x 50 on 1:00 (hold to within 3-5 sec)
Bike: 4-8 x 1M Rest 90 sec(hold to within 3-5 sec)
Run: 3-6 x 400m w/ 2:00 rest (hold to within 3-5 sec)
Row: 3-6 x 500m w/2:00 rest(hold to within 3-5 sec)

WOD
Karen with runs
150 Wallball (20/14)
Run 200 meters every time you stop to rest.

6:30 Class will be outside on two wheels. Bring your bike and meet at the entrance to Royal Roads that is on Metchosin Rd, close to the firehall at Wishart and Metchosin..

Crossfit Endurance – Long Intervals – if not done yet this week.

Choose ONE of the Following Sports:
Swim: 2-4 x 400m w/3:00 rest
Bike: 3-6 x 4:00 w/4:00 spin/rest between
Run: 2-4 x 1000m w/ 3:00 rest (hold to within 3-5 sec)
Row: 2-4 x 1200m w/3:00 rest(hold to within 3-5 sec)

STRENGTH
Wendler Week Two – Dead Lift
3 x 70%
3 x 80%
3 + x 90% (amrap)

WOD
15 Minute AMRAP
10 Sumo Deadlift High Pull
10 Push Press
10 Box Jumps

Cash Out
Double Unders

Crossfit Endurance – Long Intervals if not done yet this week.

Choose ONE of the Following Sports:
Swim: 2-4 x 400 w/3:00 rest
Bike: 3-6 x 4:00w/42 min spin/rest between
Run: 2-4 x 1000m w/ 3:00 rest (hold to within 3-5 sec)
Row: 2-4 x 1200m w/3:00 rest(hold to within 3-5 sec)

STRENGTH
Wendler Week Two- Over Head Squat
Work off 90% of your 1 RM. This is week two. Consult with your coach if you do not have a 1RM or know what you did last week. Please keep track of what you do.
3 reps at 70%
3 reps at 80%
3+ reps minimum at 90% (AMRAP)
If you do not have a WOD book there are sheets available to keep track of what you do.

WOD
5 Rounds
10 Front Squat (135/95)(115/65)(94/45)
30 Double Unders

Cash Out

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 2-4 x 400 w/3:00 rest
Bike: 3-6 x 4:00w/42 min spin/rest between
Run: 2-4 x 1000m w/ 3:00 rest (hold to within 3-5 sec)
Row: 2-4 x 1200m w/3:00 rest(hold to within 3-5 sec)

Mobility
Dynamic

Time to Train Outside
Once class today at Belmont track at 8:30 am.
WOD = The Broomstick Mile

Cash Out
Stretch and roll

Crossfit Endurance – Time Trials

Choose ONE of the Following Sports:
Swim: 800M TT
Bike: 12M TT
Run: 5M @ 85% of 5K pace
Row: 5M @ 85% of 5K pace

Mobility
Dynamic

WOD
10 mins AMRAP
10 GHD or Regular Sit up
10 Goblet Squats – kettle bell or dumb bell
15 Toes to Bar

Cash Out
Run/Row

Crossfit Endurance – Long Intervals if not already completed.

Choose ONE of the Following Sports:
Swim: 8-12 x 100m w/2:00 rest
Bike: 3-6 x 4:00 TT w/4 min spin/rest between
Run: 3-6 x 800m w/ 2;30 rest
Row: 3-6 x 1000m w/2:30 rest

STRENGTH
Wendler Week One- Clean

WOD
For 10 mins
Each minute perform:
1 Strict Press 115/80
3 Push Press
5 Push Jerk
1 burpee every time you put the bar down between the movements. Rest for the remainder of the minute.

Level One 95/65
Level Two 65/35

Cash Out

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 8-12 x 100m w/2:00 rest
Bike: 3-6 x 4:00 TT w/4 min spin/rest between
Run: 3-6 x 800m w/ 2;30 rest
Row: 3-6 x 1000m w/2:30 rest

WOD
4 Rounds
9 Burpees
15 Box Jumps 24/20
Run 400m

Cash Out
Plank Variations

Crossfit Endurance -Rest or Flex Day

Short Intervals – Choose ONE of the Following Sports:
Swim: 10 x 75 w/ 90sec rest
Bike: 6 x 1M w/ 2 min spin/rest between
Run: 6-12 x 200m w/ 90 sec rest
Row: 6-12 x 250m w/90 sec rest

or Long Intervals
Choose ONE of the Following Sports:
Swim: 8-12 x 100m w/2:00 rest
Bike: 3-6 x 4:00 TT w/4 min spin/rest between
Run: 3-6 x 800m w/ 2;30 rest
Row: 3-6 x 1000m w/2:30 rest