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


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


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!

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