WOD’s for the Week of 3/11


Pictured above:  Big CFS group turnout at the Gladiator Mud Run this past Saturday in Sparta, MO.  THIS IS SPARTA!!!

Short Interval (Mon 5pm, Tues 10AM): 2 x 400 with 2 minutes Rest, 3 x 300 with 90 seconds rest, 4×200 with 60 seconds rest

C2: 2 x 500 with 2 minutes Rest, 3 x 375 with 90 seconds rest, 4×250 with 60 seconds rest


Long Interval (Thurs 10AM, Thurs 5PM):  “Short & Clean Mudder” – Run 400, 2 Wall Climbs (7’), Run 400, 15 Over-Unders with stick (24”/20”), Run 400, 1 Monkey Bar Traverse, Run 400, 200 Sled Push(4×45/2×45+2×25), Run 400, 15 Pull Ups, Run 400, 200 Sand Bag Carry (90/70), Run 400, 15 Box Jumps (30/24), Run 400, 2 Wall Climbs (7’)

C2: 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds


1.  CFE 1/2 Marathon Training 8 a.m. 3/16 – Please R.S.V.P. in the comments if you are coming to class on 3/16.  We have many signed up to run the Shamrox!

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

3. 3/16 Sham Rox-15K & 5K – Please let us know if you are running the 15k!  KT is!

4. 3/23- Pitter Pat 5K and 10K – Please let us know if you are running the 5k or 10k!

3 thoughts on “WOD’s for the Week of 3/11

  1. I am so ready for spring, that I couldn’t face the possibility of having to run outside this morning, so I rowed. I don’t know why I ever make this choice, as rowing is a quick route to nausea. 🙂

    (500) 2:05.4, 2:04.1
    (375) 1:31.4, 1:31.7, 1:32.5
    (250) 1:00.0, 1:00.8, 1:00.5, 1:00.2


  2. Well, this has been a FUN week, and so happy to have nice weather!!! YAY!
    The “Short Tough Mudder” was really fun to watch both at 10 and at 5. I want to do this one myself after the open! Maybe I can talk Jeremy into programming it!
    Leslie, Destyn, Will, Matt, Jared, Kamille, Steph…great work at 10! Will’s time was 28:30ish and the times varied from there to around 50 minutes!
    And, to the group at 5 p.m.! You guys looked like you were having a blast!
    After running the Gladiator Mud Run last weekend, this is a great training WOD for something like that!

    I will be running the Shamrox 15k this Saturday starting at Dublin’s Pass…there is also a 5k option! Hope to see you there!!!


    Now, go stretch!


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