WOD’s for the Week of 12/24

running%20santa1

 

 

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, 6:00 and 7:00 for each distance written)

C2: 5:00 on rest 2:30, 6:00 on rest 3:00, 7:00 on, cool down

Announcements:

1. Merry Christmas CFE Springfield! Hope Santa brings you some new running kicks and some warm weather running gear!

2. Crossfit of the Ozarks is hosting a Crossfit Endurance Trainers Coarse March 30th and 31st. Don’t miss this awesome cert right here in Springfield. For more info check out http://www.regonline.com/builder/site/Default.aspx?EventID=1179087  This course is great for athletes of all interests, not just endurance athletes. Hurry and sign up before slots fill up!

Advertisements

2 thoughts on “WOD’s for the Week of 12/24

  1. Good job Jon!
    Long intervals this morning! Row 5:00, 6:00, 7:00
    Donna – 900/1025/1170
    Leslie – 1120/1350/1525
    Barbra – 1070/1264/1448
    Amy – 1000m tt – 3:45; 1404; 500m tt – 152.3
    Alissa (reporting in from East!): 1150/1365/1635

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s