WODs for the Week of 1/31

Great Job this Weekend, CFE Athletes!!!

This Week’s WODs

Cycle M/Week 11 of 12

Short Interval (Mon 5pm): Running FRAN –8 x 100 sprints with 10 seconds rest between efforts; rest 5 minutes (assemble your barbell 95/65), and then…

21-15-9   Thrusters/Pull-ups

C2: Rowing FRAN –8 x 125m Row sprints with 10 seconds rest between efforts; rest 5 minutes (assemble your barbell 95/65), and then…

21-15-9   Thrusters/Pull-ups

Long Interval (Thurs 5pm):  2 x 2 Mile Time Trial (TT) with 5:00 rest between efforts

C2: 2 x 2 Mile Row TT with 5:00 rest between efforts

**TT are all-out efforts

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 1/24

   Register HERE for the 27th Annual Jack Frost 5K!

Saturday, Jan 30th in Springfield

This Week’s WODs

Cycle M/Week 10 of 12

Short Interval (Mon 5pm): “TOSH”–3 rounds–200m, 400m, 600m (rest as long as it takes to run the distance)

C2: “TOSH”–3 rounds–Row 250m, 500m, 750m (rest as long as it takes to row the distance)

Long Interval (Thurs 5pm):  PARTNER WOD–As a team, run 5000m. Only one athlete runs at a time. While one athlete is running, the other must hold one of the following static positions:  push-up plank, elbow plank, air squat, or hanging from pull-up bars.) *There is an immediate 3 burpee penalty every time an athlete breaks a static hold before being relieved by their partner.

C2: PARTNER WOD–as above; substitute row for run distance

Announcements

1. Don’t forget to come out and support your fellow CFS athletes this coming weekend in The Midwest Meltdown at CrossFit Provision! Good luck, everybody!!

2. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 1/17

Ohhh, You Know…Just Another Week of Arse-Kicking! :) Way to Go, CFS Athletes!!!

Danny Perches took FIRST in his age group in the Cabin Fever 20K!

How ’bout these cute girls??! Summer and Lindsay representing at the Sertoma Challenge! Awesome job!!!

This Week’s WODs

Cycle M/Week 9 of 12

Short Interval (Mon 5pm):  “Death by 10 Meters“–with a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–with a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 5pm):  1600m, rest 5:00, 1200m, rest 4:00, 1000m, rest 3:00, 800m

C2: Row 1600m, rest 5:00, Row 1200m, rest 4:00, Row 1000m, rest 3:00, Row 800

     Big Party Half Marathon!!! April 2, 2016

Register TODAY!  http://www.bigpartymarathon.com/

Announcements

1. Email Jen C if you’d like a half marathon training plan! jencochran72@gmail.com

2. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 1/10

SUPER-TUFF SNATCHTASTIC SIX!!!

Congratulations to CFS athletes Allison Muller, Sarah Sharp, Chelsea Houser, Stephen Muller, Jon Sharp, and Jamie Womack–finishing TOP 12 in their division this weekend, at the KO in the OK team competition! Way to go, peeps!!!

This Week’s WODs

Cycle M/Week 8 of 12

Short Interval (Mon 5pm):  20 min AMRAP–Run 400, 10 bench press (135/95)

C2: 20 min AMRAP–Row 500, 10 bench press (135/95)

Long Interval (Thurs 5pm):  5 x 800m with 3:00 rest between efforts

C2: 5 x 1000m row with 3:00 rest between efforts

Congratulations to former CFS coach and USMC Major Andrew Koch for completing the Avalon 50-mile Ultramarathon this weekend…benefiting the Marsoc Foundation Raider Project. Here he is at the finish line, pictured with his buddy Ted. Way to go, Andy!!!

Announcements

1. Your coaches would love to see you at CFE this week.

2. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 1/3

 

This Week’s WODs

Short Interval (Mon 5pm): 10 Rounds – 200 Meter Shuttle Sprint (each round is down and back twice on a 50 meter course) – rest 1:00 between rounds

C2: 10 Rounds – 250 Meter Row Sprint – rest 1:00 between rounds

Long Interval (Thurs 5pm): HERO WOD“WOOD” – 5 Rounds for Time – Run 400, 10 Burpee Box Jumps (24”/20”), 10 SDHP (95/65), 10 Thruster (95/65), Rest 1 Minute.

C2: HERO WOD as above; sub 500m Row for run portion

Brett Wood Hero Workout

Brett Wood, Australian Special Forces

 

From Rx Review:  “On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.”

Sergeant Wood is survived by his wife Elvi, his mother Allison, and his father David.

Announcements

1. Your coaches would love to see you at CFE this week.

2. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 12/27

Happy New Year!

This Week’s WODs

Short Interval (Mon 5pm): 10 x 300 with 2:00 rest between efforts (hold 1-3 seconds)

C2: 10 x 375m Row with 2:00 rest between efforts (hold 1-3 seconds)

Long Interval (NO Class–New Year’s Eve!)

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


WODs for the Week of 12/20

It’s Beginning to Look a lot like Christmas

 

This Week’s WODs

Short Interval (Mon 5pm): 5 x band-resisted sprint, 3 x 5:10:5 shuttle run, 8 x 100m with 10 seconds rest between efforts, rest 5:00, 8 x 100m with 10 seconds rest between efforts.

C2: 8 x 125m Row with 10 seconds rest between efforts, rest 5:00, 8 x 125m Row with 10 seconds rest between efforts

Long Interval (NO Class–Christmas Eve!): 3 x 1600m with 5:00 rest between efforts

**Get out and run these mile repeats! That way? More cookies!! :)

C2:  3 x 1600m Row with 5:00 rest between efforts

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! :)

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!


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