WOD’s for the Week of 2/25


Short Interval (Mon 5pm, Tues 10AM): 20 x 100 meters  on 1:00

C2: 20 x 125 meters on 1:00

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1 Mile with 5:00 Rest

C2: 3 x 1 Mile with 5:00 Rest


1. 1/2 marathon training class 3/ 2 @ 8AM .

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

3. 3/9- Gladiator Run

4. 3/16 Sham Rox-15K & 5K

5. 3/23- Pitter Pat 5K and 10K

5 thoughts on “WOD’s for the Week of 2/25

  1. Hey everyone! Piiter Pat has a discount of $2 off (not much, but still…) for groups of 10 or more. I’m not sure if you have to all register at the same time or not. I will check in to that. Registration is also $10 off if you register before March 17. Last year CFS came away with a lot of medals and prizes! Let’s make an even bigger showing this year!!


  2. Since we were going to row anyway, I took advantage of getting off early and met with Karen at 3 to do short intervals:




  3. Nice, Leslie! (Mobility expert)Chad–question for you. After my tempo run yesterday, my ankles are crazy sore. I’ve never had ankle pain like this after a run. Every single other pain, of course, just not ankles. 😉 Anyway, any mobility you’d suggest to alleviate it? Thank you!


  4. Short interval on the rower today. All within 30-33 seconds except rounds 18 and 19 (34 sec). I left my hamstrings on the rower, if anyone happens to come across them. Good grief! :/


  5. Been inside this week, rowing away! Great work to everyone who did the short intervals on Tuesday. I really liked that workout and plan on doing it often! I personally kept my 125m rows around :28-:29 seconds. I hope others report in!
    Today, we had a brave bunch row the 3, 1600m intervals on the rower.
    Stacy: 8:12/7:55/7:45
    Matt: 9:00/7:47/7:42
    Wes: 7:20/7:12/6:35
    KT: 7:37/7:18/7:21
    Kamille: 8:15/8:08/7:54
    Steph: 7:30/7:23/7:27
    Melissa: 7:16/7:19/?

    Let’s pray for some warmer weather so we can get back outside! I miss it!
    Great endurance!


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