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.

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