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


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!

3 thoughts on “WOD’s for the Week of 1/28

  1. Man my endurance is lacking and good to get back into the groove with the interval training.

    Averaged about 1:31 or so on my runs but felt it in my lungs.

    Great group last night and great weather.


  2. Tuesday, 10 am class times:

    Rest 2 min in between

    Anthony 119/126/125/127/129/128
    Kamille 134/150/154/155/155/156
    Katie 137/-/147/144/145/147
    Emily 147/152/200/159/205/204
    Steph 145/148/151/148/149/148
    Dana 222/-/-/250/-/223
    Harold 141/157/200/157/156/150
    Jen c 151/156/157/158/159/154
    Matt 139142/138/142/144/137
    Mary 127/142/146/147/147/150
    Alissa 126/-/145/144/147/149/153

    NICE job putting in the work today! Great to see some new faces! Loved the weather, and getting to RUN!


  3. Sorry I am late in posting these times from Thursday, 10 am endurance!
    4×1000 on the rowers with 3:00 rests

    jj: 442/5/441/449
    Leslie: 439/438/435/434
    KT: 419/422/423/426
    Katie: 527/501/454/511
    Steph: 430/430/430/430
    Mary: 356/404/404/409

    Great exercise in finding a sustainable pace. Steph rocked it!
    Nice work everyone! Looks like the weather will be better this week! Hopefully, outside again!



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