WOD’s for the Week of 10/8


Dr Dave, Cindy and Jen C represent at the Panther Run! Nice work guys. 

We are changing things up a bit this week at CFE (we aim to be constantly varied as well!) Mon/Tues we will perform the hero WOD “Bradley” for our short interval workout. This workout is interval based with 100M sprints, pull-ups and burpees. U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.


Short Interval (Mon 5pm, Tues 10AM): “Bradley” 10 rounds for time: sprint 100M 10 pull-ups, sprint 100M, 1o burpees, rest 30 sec

C2: “Floating Bradley” 10 rounds for time: row 100M 10 pull-ups, row 100M, 1o burpees, rest 30 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

C2: 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

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): 10k TT


1. Saturday 10/13- CFE HOA Training Clinic #5 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Tough Mudder this Saturday!

10 thoughts on “WOD’s for the Week of 10/8

  1. Nice work Cindy, Dave, and Jen! Anxious to hear your 5k times!
    I really wanted to be there, but opted to do the Fitoberfest in Branson. I am glad you all were there representing!

    Really good CFE WOD on Saturday. If you missed it for whatever reason, try and make it up with your BFF or teammates! Great work to the athletes who did come and workout like a ranger!

    Looking forward to another great training week!!!



  2. Great turn out tonight for our hero WOD Bradley. Hope you all enjoyed changing it up a bit at CFE this week. Be prepared for us to change it up a bit every now and again, but rest assured we will always strive to help you with your running as well as your endurance, we just may go about it a little differently every once in awhile. Best of luck to the Tuesday crew with this one. Post your times to comments.


    1. Did this Hero Tuesday afternoon.
      Thanks Dr. Dave for the encouragement, it’s hard to do WODS solo.
      36:20, banded pull-ups
      Bonus, no hip pain!!


  3. Loved this Endurance WOD tonight and was good to mix it up with some other movements.

    Good group tonight and great job to the gals tonight. And shout out to Tina Q. She doesn’t claim to be the fastest but I dare anyone to question her drive and determination. You are truly a great role model of Cross Fit for me.


  4. Nice change up on the programming! I am going to try and do this one Friday or Saturday!
    Great job this morning!
    Andy: 29:38 rx
    Justin: 29:50 rx
    Tosh: 36:37 with ring rows
    Mary: 33:42 rx
    Ronessa: 38:5? rx with some ring rows!
    Poor hands!!!

    Love!! kt


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