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


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!

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