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CFE WOD 05-08-12

By Front Desk | In CrossFit, WOD | on May 8, 2012

Strength
Close Grip Bench
5×5 @ 65 %

CF WOD
3rds
- 15 Skull Crushers (45%)
- 15 Man Makers (20/10)
- Run 400

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2
7:30
Jason -
Josh – 20:39
Chris – 19:20
Ben- 24:07
Wendy – 15:48
Daniel – 22:23
Bob – 24:20
Ryan – 21:09
Sean – 23:24
Melissa – 19:48
Yaz – 26:56
Liz – ?

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