WODs for the Week of 9/8

 

2013 HOA Athlete Ben Tummons pushes through last week’s long interval WOD, “Gymnastics Gone Bad!”

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM): “YOU, ME, AND THE PROWLER” (Partner WOD)*

Prowler Sled Loads:  Men 255# (4 x 45lb plates)  Women 175# (4 x 25lb plates)

For Time:  Athlete One–PUSH the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. PUSH the Prowler Sled back to the CFE starting line, and immediately perform 15 thrusters 65/45.

 Athlete Two will then perform the same sequence. When Athlete Two has completed the above, Athlete One will strip 2 x 45lb plates (Men) or 2 x 25lb plates (Women).

Then, Athlete One–DRAG the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. DRAG the Prowler Sled back to the CFE starting line, and immediately perform 15 burpees.

Athlete Two will then perform the same sequence.

*HOA Athletes:  Go head-to-head with your teammates, in teams of two!

C2:  20 x 125m row with 60 seconds rest in between

Long Interval (Thurs 10AM, Thurs 5PM):  800m, Rest 2 Minutes, 1000m, Rest 3 Minutes, 1200m, Rest 3 Minutes, 1000m, Rest 2 minutes, 800m

C2: Row 800m, Rest 2 minutes, Row 1000m, Rest 3 minutes, Row 1200m, Rest 3 minutes, Row 1000m, Rest 2 minutes, Row 800m

And Now…Your CFE Moment of Zen 😉

Announcements:

1.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

2.  Don’t forget the half marathon training run Saturday, September 14th at 8am (CFS West)!

3.  Planning to participate in ANY of the Bass Pro Outdoor Fitness Festival Events? Join our CFS Endurance Team for Isabel’s House! Ask any of your CFE coaches for details, OR “like” Coach Leslie’s Facebook page, “Bass Pro Team Isabel’s House/CFS” for current updates and information.