WOD’s for the Week of 11/26

Great turnout for The 18th Annual Turkey Trot! Nice job CFS/CFE!!

Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

C2:  4 – 8 x 500m, rest 2:00, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM):  “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)

C2: “Tosh” 3 x (250m + 500m + 800m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)

Announcements:

1. Thanks to all those who came out and participated in the 5K Gone Bad. Lots of $ was raised for One Soul Purpose. Our hope is to continue the race on a large scale as we have in the past but some time in the Spring time. If you have any rockin’ ideas or would like to be a part of the race planning magic let KT know!

2. Jingle Bell 5K and Frosty Paws race coming up!

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5 thoughts on “WOD’s for the Week of 11/26

  1. Brian+ Ladies! Way to put it all out there despite the dark and cold weather. I know its hard to find the motivation when its so cold and dark but you all put in the work tonight and stayed fairly consistent. Strong work! Love you all!

    Brian 1:36 1:35 1:34 1:37
    Tina Q 2:33 2:37 2:37 2:39 2:35
    Tina R 2:30ish 2:23 2:17 2:16 2:24
    Karen 2:08 2:10 2:14 2:15 2:19
    Lisa 2:35 2:44 2:41 2:48 2:42
    Becky 2:22 2:33 2:25 2:27 2:26

  2. Thanks for an awesome, chilly CFE morning, KT! Man–I need to get back on the rails after Thanksgiving. I can still feel all that (former) deliciousness sloshing around in my joints. Ugh. Big props to Jon Fife this morning for reluctantly submitting to my challenge to do a sixth 400. Good work, sir.

  3. CFE TIMES FOR THIS WEEK!
    Tuesday: 6×400

    Jen C. 144/150/151/151/153/152
    Katie 147/145/149/156/155
    Jon F. (Scaled) 207/208/208/207/203
    Natosha 122/130/134/138/-/-/
    Andy 122/125/123/123/121/118
    Matt: 137/140/144/144/154/154
    Steph 151/155/159/200/159/158

    Thursday: Tosh
    Jon F. (Scaled) 22:32
    Katie: 33:10
    Steph: 33:18

    Nice work this week!!!!!

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