Monthly Archives: December 2012

Short Interval (Mon 5pm, Tues 10AM):  8-10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other C2: 8-10  x 250m w/ 2 min rest, hold each split within 2-3 sec of each other Long Interval (Thurs 10AM, Thurs 5PM): “Newport Beach Crippler” 30 body weight back squats, run 1 mile C2: “NewportContinue reading “WOD’s for the Week of 12/31”

    Short Interval (Mon 5pm, Tues 10AM): NO CLASS….. MERRY CHRISTMAS! But if you must (on your own!)…….  6-8 x (1:30 on, 1:00 off) C2:  6-8 x (1:30 on, 1:00 off) Long Interval (Thurs 10AM, Thurs 5PM):  1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00Continue reading “WOD’s for the Week of 12/24”

Short Interval (Mon 5pm, Tues 10AM): “Death by 10 M” With a continuously running clock, EMOM run 10 meters, increase by 10M each round until failure. Post total rounds to comments. C2: “Death by 20 M” With a running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete theContinue reading “WOD’s for the Week of 12/17”

Short Interval (Mon 5pm, Tues 10AM):  8×300 on 2:00 C2:  8×375 on 2:00 Long Interval (Thurs 10AM, Thurs 5PM): “Clovis .33″ run 3 miles 50 burpee pull-ups (partition run and burpees as desired) C2: “Clovis .33” row 3 miles 50 burpee pull-ups, partition row and burpees as desired.  Long Run (not coached, ideally done on the weekend for the athleteContinue reading “WOD’s for the Week of 12/10”

Congrats to CFE Coach KT on her “Prettiest Pose” Woddy this weekend at the first annual Woddy Awards! Short Interval (Mon 5pm, Tues 10AM): 10 burpees sprint 100M, 9 burpees  sprint 100M, 8 burpees sprint 100M …….. C2: 10 burpees row 150 meters, 9 burpees row 150 meters, 8 burpees row 150 meters…….. Long Interval (Thurs 10AM,Continue reading “WOD’s for the Week of 12/3”