WODs for the Week of 10/27

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

CFE Ronessa

 

CFE Amanda

  CFE Adam

 

  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!

Bri Adam 50

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!

CFE KT Kids

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

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WODs for the Week of 10/20

WOWZA!!! CFE Represents BIG at Dogwood Canyon!

 

A HUGE congrats to ALL of our athletes!

CFE Leslie CFE Barbra CFE JenT CFE JulieB

CFE Ron

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM): “Sprints Gone Bad” (Partner WOD)

Six rounds for time:  5-10-5 Shuttle Sprint, 25 Meter Band Resisted Sprint, 100 Meter Sprint, 100 Meter Backwards Run,

100 Meter Buddy Carry, Rest 60 Seconds

C2:  “Partner (row) Sprint Ladder”: In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125m row. Rest while your partner rows.

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 1000m with 3:00 Rest (hold 3-5 seconds)

C2:  5 x 1000m row with 3:00 Rest (hold 3-5 seconds)

CFE Dogwood

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.  What race or races are you currently training for? Post to comments!

WODs for the Week of 10/13

Last Week’s Bonus WOD–Thelma and Louise

CFE AmyDanielle

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

CFE Couple

Laura and Rob feeling no pain…for now

CFE Boys 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

CFE Inspiration2

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.

WODs for the Week of 10/6

 

CFE 10am

Sara, Michael, Karen, Amanda, Lori, and JJ–Intimidating the masses at 10am
 

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  Run 100, 10 Burpees, Run 100, 9 Burpees, Run 100,  8 Burpees, Run 100, 7 Burpees, Run 100, 6 Burpees, Run 100, 5 Burpees, Run 100, 4 Burpees, Run 100, 3 Burpees, Run 100, 2 Burpees, Run 100, 1 Burpee, Run 100.

C2:  Row 125, 10 Burpees, Row 125, 9 Burpees, Row 125, 8 Burpees…

Long Interval (Thurs 10AM, Thurs 5PM):  HERO WOD – “JERRY”: Run1 Mile, Row 2000 Meters, Run 1 Mile.

C2:  Row 5k TT

**BONUS TEAM WOD!!! Grab your HOA teammates for the 9/10am WODs on Saturday October 12th…when CFE brings the hurt, Thelma and Louise-style! You don’t wanna miss this one…

Thelma-Louise 

 
WHOA!!! Who is that little firecracker?? That’s little Miss Olivia Koch–showing the kids how its done in Cali. Way to go, Miss O! We’re SO proud of you!

CFE Olivia

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.