Last Week’s “Sprints Gone Bad” Buddy Carry Fun

 

  

 

  This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM): 10 x 200 Meters with 60 seconds rest (Hold 3-5 seconds)

C2:  10 x 250m row with 60 seconds rest (Hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  “Short & Clean Mudder”– 

Run 400m, 2 Wall Climbs (7’), Run 400m, 15 Over-Unders with stick (24”/20”), Run 400m, 1 Monkey Bar Traverse, Run 400m, Prowler Sled Push 200m, Run 400m, 15 Pull Ups, Run 400m,  Sand Bag Carry 200m (90/70), Run 400m, 15 Box Jumps (30/24), Run 400m, 2 Wall Climbs (7’)

Prowler Sled Loads:  M=4×45  F=2×45, 2×25

**HOA Teams:  Adapt this week’s long interval WOD for your team by working in pairs. Go head-to-head with the other members of your team. Divide the wall climbs evenly, partition all other reps as desired. Complete the run distances together. Share the burden of the sand bag on the sand bag carry.

C2:  “Short and Clean Mudder” as written above, however, substitute 500m row for run portions of WOD.

A HUGE CFE Congratulations to Adam Irvin and Brian Wright, for finishing their 50 States Marathon journey this weekend at the Marine Corps Marathon in Washington, D.C.!

Way to go, Adam and Brian! You are an inspiration to many!

Announcements:

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

2.  HOA is in less than two weeks!!! Stay tuned to the CFE site next week, for tapering strategies.

3.  For those of you running the Bass Pro Half or Full Marathons next weekend…GOOD LUCK!!! Let us know if you’re running…post to comments!

KT, Ethan, and Christian survived this weekend’s “Zombie Run”! Way to outrun the apocalypse, Taylors!

Last Week’s Bonus WOD–Thelma and Louise

Danielle, Amy, and Tiny Little Hietter make up this tough team o’three!

Laura and Rob feeling no pain…for now

 Uh oh. There’s BRice again. Mr. Photogenic leads Johnny and Luke out for one more run. 

 This Week’s WODs:

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

C2:  2 x 500m row, 2 minutes rest; 3 x 400m row, 90 seconds rest; 4 x 250m row, 60 seconds rest

Long Interval (Thurs 10AM, Thurs 5PM):  “5K GONE BAD!”– For Time:  Run 1000m, 30 Hand Release Push Ups, Run 1000m, 30 Parallette Squat Jumps, Run 1000m, 10 KB Swings (55/35), 10 Box Jumps Up and Over the Box (24/20), 10 Burpees, Run 1000m, 30 OH Walking Lunges (45/25), Run 1000, 30 Thrusters @45#

**HOA TEAMS:  Adapt “5K GONE BAD!” for your team in the following manner: (In teams of two–one M/one F) Male and female athletes split the runs 500/500. Each rest while the other runs. Once 1000m are complete, the athletes work together to complete the 30 reps for each segment. The athletes will alternate who runs first each round, and can partition the reps as they wish–however, each athlete has to contribute at least 10 of the 30 reps assigned to each round.

C2:  “5K GONE BAD!”–Substitute 1000m row for each 1000m run, as written above

Announcements:

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

2.  All CFE classes are now on WODIFY! Be sure to sign in and post your results!

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.