Sunday 6-26-11

Tempo / TT Day 2 Week 1

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Saturday 6-25-11

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Friday 6-24-11

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Fri)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Thursday 6-23-11

Long Intervals Day 1 Week 1

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Friday)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Wednesday 6-22-11

Mid Week 1

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS Tues, 3S Tues)

Tuesday 6-21-11

Short Intervals Day 2 Week 1

3+ Hours Before or After CFDC 0r CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Monday 6-20-11

Some changes in format! Be aware of the notation for SS (single sport) and 3S (3 sport) workout days!

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or similar variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)