WODs for the Week of 6/8

This Week’s Prowler WOD (sort of) brought to you by…


If you’re racing Dogwood…you don’t wanna miss this week! Prowler work is an excellent way to get you in shape for this type of race. Stay tuned in the coming weeks for your Dogwood Training Plan–brought to you by your CFE coaches! 3,2,1…GO!


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/5pm):  200′ Prowler push (4×45 men/4×35 women), Run 1000, 21 thrusters @45lbs, 150′ Prowler push, Run 800, 15 thrusters @45#, 100′ Prowler push, Run 600, 9 thrusters @45#

C2:  WOD as written above, replace run with row (same distances)

CFE Dinwiddies

CFS Athletes Jason and Amber Dinwiddie proudly display proof of their Dirty Bird Race domination! Congrats to all those who participated!


1.  Stay tuned next week for a special guest column, authored by our long, lost friend and coach–Elizabeth Koch!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


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