Thursday 5P crew and their fearless leader! **** Hey guys- We had some schedule conflicts this week with the coaches and THIS WEEK ONLY we will hold Tuesday’s day time class at 9AM NOT 10AM! Sorry for any inconvenience this might cause any of you. We will NOT have any classes on Thursday dueContinue reading “WODs for the Week of 7/1”
Monthly Archives: June 2013
WODs for the Week of 6/24
Bring those jump ropes to class this week, its time to practice some rope drills! Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2: 500m TT, rest 2:00, then 8 x 250m, hold all times within 2-3 seconds, rest 1:30Continue reading “WODs for the Week of 6/24”
WODs for the Week of 6/17
CFE Coach Leslie at Crossfit Aruba… must be rough! Getting Ready to Run- The Warm-Up- Tabata Times Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds C2: 4 – 8 x 500m, rest 2:00, hold within 3-5 seconds Long Interval (Thurs 10AM, Thurs 5PM): Mack’s 20:10 (Tabata run untilContinue reading “WODs for the Week of 6/17”
WODs for the Week of 6/10
“When to Mix Music with Running and WODs”-Tabata Times Short Interval (Mon 5pm, Tues 10AM): “Partner sprint ladder”- In teams of two, complete 100, 200, 300, 400, 500, 400, 300, 200, 100 rest while your parter runs C2: “Partner (row) sprint ladder”- In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125 restContinue reading “WODs for the Week of 6/10”
WOD’s for the Week of 6/3
Short Interval (Mon 5pm, Tues 10AM): ”Tumilson”- 8 rounds for time: run 200 meters, 11 Dumbbell burpee deadlifts #45/#60 (CrossFit_WOD120704_Tumilson.mov) C2: ”Tumilson”- 8 rounds for time: row 250 meters, 11 Dumbbell burpee deadlifts #45/60 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,Continue reading “WOD’s for the Week of 6/3”
Proximal Endurance 