5 Rounds Rest As Needed
2/3 Body weight thruster-Max Reps
Pull Ups Max Reps
Score Total Weight and Reps
Sunday May 2, 2010
Michael Forde Memorial Race
Mashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape Cod)
Contact: Julia Seligmann (Hospice and Palliative Care of Cape Cod), 765 Attucks Lane, Hyannis, MA, USA, 02601. 1-508-957-0250 email@example.com
Application For The Falmouth Road Race In August Here
If you would like to add in CrossFit Endurance I will be posting 3 CFE WOD’s per week, early in the week you can intersperse them into your normal CrossFitting, tinker with it and make sure that you recover and pay attention to good nutrition. Sometimes we will run during WODs or as the WOD and that will negate one of the CFE WODs.
This week they are…
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval.
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts … 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts… 2 min Recovery between sprints. “Come into this at speed to maximize the 20sec sprint” Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts… 2min Recovery between sprints
C2: 12x20sec Sprints All out Efforts…2min Recovery between sprints. Damper setting is choice,”Come into each sprint at speed to maximize the 20 sec sprint”
“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Finally the answer! Thanks Chris Newell for this link.