WOD’s for the Week of 1/28

Power Speed Endurance book cover

Power Speed Endurance available on Amazon!

Short Interval (Mon 5pm, Tues 10AM):  6 x 400 Meters with 2:00 Rest

C2:  6 x 500 Meters with 2:00 Rest

Long Interval (Thurs 10AM, Thurs 5PM): 4 x 800 with 3:00 Rest

C2: 4 x 1000 with 3:00 Rest

Announcements:

1. 2/1/13- Urban Orienteering Race

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31– Don’t miss this! Awesome opportunity!

Advertisements

WOD’s for the Week of 1/21

Rowing

Looks like we may be in for some more rowing this week! If the wind-chill is less than 30 plan on rowing, if not, bundle up! Check the FB group or CFS blog for the official call.

Short Interval (Mon 5pm, Tues 10AM):  10-12 x :30sec, recover 2:00min, hold distance across all efforts

C2:  10-12 x :30sec, recover 2:00min, hold distance across all efforts

Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge

C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 60m per 20 second interval and row until you cannot beat the pace boat for said interval

photo

Announcements:

1. Urban Orienteering Race 2/1

WOD’s for the Week of 1/14

Short Interval (Mon 5pm, Tues 10AM): 10 x 200 Meters with 90 Seconds Rest

C2: 10 x 250 Meters with 90 Seconds Rest

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

C2: ”Partner Rowing Tosh”- 3 rounds of 250, 500, 750; Only one partner may row at a time

Announcements:
photo

WOD’s for the Week of 1/7

cfe 1 yr

Happy Anniversary CFE! 1 Year ago this week KT, Chad and I kicked this thing off with a bang! Thanks for such an awesome year guys. We will celebrate our anniversary week with the endurance total to see how far we have come and how far we still have to go together! Don’t forget to update the PR board!

ENDURANCE TOTAL WEEK!!!!!!

Short Interval (Mon 5pm, Tues 10AM): perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 200M TT, 400M TT, 800M TT, 1mile TT

C2: perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 250M TT, 500M TT, 1000M TT, 2K TT

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT

C2: 5K TT

 Announcements: