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!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s