WODs for the Week of 7/6

 Mobility Rules!

Click HERE to pre-order YOUR copy of Dr. Kelly Starrett’s new book, Ready to Run, set to be released October 21st!

In the meantime, watch this MobilityWod video discussing proper starting and finish position, to reduce the risk of injury while running. 3, 2, 1…WATCH IT!



CFE Starrett Book

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  10 x 200 with 60 seconds rest between efforts

C2:  10 x 250m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): “FROGGER!” Partner WOD–Each partner runs 4 x 400m. While one partner is running, the other partner is performing Burpee Box Jumps (24”/20”). Score #1 is the total time it takes both partners to finish. Score #2 is the total number of Burpee Box Jumps completed. Rx PLUS option–Both partners complete the WOD with a 20lb weight vest.

C2:  “FROGGER!” Partner WOD–WOD as written above, sub running portion with 4 x 500m Row for each partner.


1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details!

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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