WOD’s for the Week of 8/27


Short Interval (Mon 5pm, Tues 10AM): “Sprints Gone Bad” Both Partners must complete each station before moving on to the next exercise:

8 Rounds of…
5-10-5 Shuttle Run
25 Meter Band Resisted Sprint
100 Meter Sprint
100 Meter Backwards Run
100 Meter Buddy Carry (Each athlete carries their buddy 100 Meters)
Rest 60 Seconds
 C2: 8 x 20:10, damper setting is athlete’s choice

 Long Interval (Thurs 10AM, Thurs 5PM):  “Partner Tosh”- 3 rounds of 200, 400, 600; Only one partner may run at a time

 C2: Partner Tosh 3 rounds of 200, 400, 600; Only one partner may row at a time

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5k @ 95% of 5k TT pace


1. CFE HOA Training Clinics coming up September 15th– Sign up with a coach or at the front desk

2. Happy Birthday Andy Koch 🙂

5 thoughts on “WOD’s for the Week of 8/27

  1. I was sooo thrilled to be back at CFE today!!! Yippee!!! Just me and Bethany with KT this morning. Know this, people: Bethany is a freakishly-fast backward runner! She’s also a sneaky cheater, though–making me start way behind the cone on all band runs but one. Sheesh! 😉 Anyway–SO glad to be back! This was a fun one! Thanks, KT!


  2. Nice work to Bethany and Jen C. who partnered up this morning at 10 a.m.! We ran out of time, and just did 6 rounds. Regardless, it was a rough short interval workout! I will try to get this in with someone this week, it looked pretty tough! – KT


  3. The only way to do TOSH is with a partner. I had a lot of fun with Julie Becker this morning, partnering on TOSH. Our time was 30:15. Also, Scott and Andy were great company. Both did great at 30:42. Sweet!!!


  4. Tonight I jumped in on the Partner Tosh fun with my 5PM’ers and got to enjoy being coached by Coach Chad! I had to carry my partner the whole time and she even kicked me a few times to let me know to speed it up. It was great to workout with you guys tonight. Strong work to all who completed Partner Tosh!
    Elizabeth and Alexandra
    Team Jen C&T
    B. Rice and Eric


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