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

11 Comments

  • goose

    09/22/2016 @ 10:08 am

    haha nice

  • lizowiz

    09/22/2016 @ 12:17 am

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

  • Brian Campbell

    09/21/2016 @ 9:10 pm

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

  • Sean Flannery

    09/21/2016 @ 5:56 pm

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

  • Jule

    09/21/2016 @ 4:29 pm

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

  • Brendan Caslin

    09/21/2016 @ 12:50 pm

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

  • Frawls

    09/21/2016 @ 12:35 pm

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

  • JeffSully

    09/21/2016 @ 12:24 pm

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

    • goose

      09/22/2016 @ 10:09 am

      Sulllly!!!!!!!!!!!!!

  • Brian M. Maser

    09/21/2016 @ 11:53 am

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

  • Nick Alonso

    09/21/2016 @ 11:01 am

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

Comments are closed.

X