WODs for the Week of 7/20

CFG Logo 2014

Beginning THIS WEEK…The 2014 Reebok CrossFit Games!

Maddox CFG

“I think about lions. You know, the old one with graying mane battling for his territory against the young lion with the full mane? That’s me. I’m not done. –Neal Maddox, 36

(photo and quote via The CrossFit Games Facebook page)

Best of luck to ALL the Games Athletes!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Partner Tosh”– 3 Rounds for Time (200, 400, 600). One partner rests while the other runs.

C2:  “Partner Tosh”– 3 Rounds for Time (250, 500, 750m Row). One partner rests while the other rows.

Long Interval (Thurs 10am/5pm): TOUR OF HEROES” Team WOD —

Teams of Three. Each Team member completes ONE round of each of the following. Athletes work simultaneously, but all three athletes must finish before rotating to the next set. Score is the total time it takes all three athletes to complete all three rounds.


Round 1: Athlete 1– RJ, Athlete 2–Helton, Athlete 3–Badger

Round 2: Athlete 1–Helton, Athlete 2–Badger, Athlete 3–RJ

Round 3: Athlete–Badger, Athlete 2–RJ, Athlete 3–Helton


1 Round of “RJ”:

Run 800 Meters

5   15’ Rope Ascents

50 Push Ups


1 Round of “Helton”:

Run 800 Meters

30 DB Squat Cleans (50/35)

30 Burpees


1 Round of “Badger”:

30 Squat Cleans (95/65)

30 Pull Ups

Run 800 Meters

C2: TOUR OF HEROES” Team WOD —WOD as written above. Substitute 1000m row for each 800m run.


The first scheduled group run for the Dogwood Canyon training plan takes place this coming Saturday, July 26th, at 7am! Meet at the Nature Center–see our “CrossFit Running” Facebook page for more details, and updates!



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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