October 11, 2011 Training Session

CrossFit Strength and Conditioning
Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength

  • Back Squat: 3-3-3+ (70%, 80%, 90% of your 1RM)

C. Conditioning: WOD:

Running Fran

For time:

  • Run 400 meters
  • 21 x thrusters (95/65)
  • 21 x pull-ups
  • Run 400 meters
  • 15 x thrusters (95/65)
  • 15 x pull-ups
  • Run 400 meters
  • 9 x thrusters (95/65)
  • 9 x pull-ups


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Tue, 3S Tue (WOD: 15 x 100m at 20sec (+ or – 5 sec), rest 1min between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Swim: SS Wed, 3S Wed (WOD: 12 x 50m, resting 15-30sec between each 50m)

Bike: SS Fri, 3S Fri (WOD: 40mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Relay & Half Marathon scheduled for October 16, 2011. Registration Forms are located at Hornet or CF671 Box.

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011.

– 18th Annual Rota Blue Triathlon scheduled for November 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events or to join our CF Endurance Team, please contact Dave at 688-7698.


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