Week of 10/2

CFE workouts for this week (10.2.2016):

Workout 1 –
3 Rounds:
20 Burpees 
800 Meters
2 minutes rest
Immediately followed by:
20 Burpees
1600 Meters

-Fully Recover-

For Time:
20 Burpees
800 Meters

Workout 2 –

400 Meter Time Trial (Record Time)

-Fully recover-

Calculate 75% of 400 meter time trial pace and repeat 400 meters with 90 seconds rest between sets. Repeat until 400 meter interval time falls below your calculated time, or until you complete 10 intervals

For example, if you run a 1 minute 400 meter time trial, your calculated cutoff time for the intervals will be 1:20 (60 seconds divided by .75).

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row):
30 minutes at 85% of 4 mile time trial pace
Every 5 minutes increase pace to an all -out effort for 300-400 meters

Option 2:
Perform the following sets at max effort fully recovering between each:

20 Double Unders
Row or Ski Erg 50 Calories
-Fully Recover-
40 Double Unders
Row or Ski Erg 40 Calories
-Fully Recover-
60 Double Unders
Row or Ski Erg 30 Calories
-Fully Recover-
80 Double Unders
Row or Ski Erg 20 Calories
-Fully Recover-
100 Double Unders
Row or Ski Erg 10 Calories

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