WODs for the Week of 8/31

Early Bird Deadline to Sign Up for the 2014 Panther

Run is Tomorrow, September 1st!

5k/10k/15k Options

$20,000 in Prizes!!!

Saturday, October 4th, Drury University’s O’Reilly Family Event Center

Sign up HERE!

panther

Anchorman pic

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  20 Minute AMRAP – 200 Meter Run, 30 Seconds Rest

C2:  20 Minute AMRAP — 250 Meter Row, 30 Seconds Rest

Long Interval (Thurs 10am/5pm):  “Ranger Buddy” Partner WOD –

Both athletes run 800 Meters

As a team, complete 100 Hand Release Push Ups; Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Box Jumps (24”/20”); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 KB Swings (55/35); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Power Snatches (75/45); Only one partner works at a time.

Athlete 1: 400 Meter Buddy Carry

Athlete 2: 400 Meter  Buddy Carry

C2: “Ranger Buddy” Partner WOD–WOD as written above. Sub 1000m Row for 800m Run

 

CFE Inspired

Announcements:

1. Have you signed up for the Crazy Costume Run??? Don’t miss out! Saturday, Sept. 13th at 8AM! Register HERE!

Crazy Costume Run

2. 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! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

3.  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…

4. 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! 🙂

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

 

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