WODs for the Week of 9/28

 This Week’s WODs 

CFE Annie S

 CrossFit Games Athlete Annie Sakamoto

Short Interval (Mon 5pm/Tues 10am): “YOU, ME, AND THE PROWLER” Partner WOD

Prowler Sled Loads:  Men 255# (4 x 45lb plates)  Women 175# (4 x 25lb plates)

For Time:  Athlete One–PUSH the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. PUSH the Prowler Sled back to the CFE starting line, and immediately perform 15 thrusters 65/45 (Rx Plus 95/65)

Athlete Two will then perform the same sequence.

When Athlete Two has completed the above, Athlete One will strip 2 x 45lb plates (Men) or 2 x 25lb plates (Women).

Then, Athlete One–DRAG the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. DRAG the Prowler Sled back to the CFE starting line, and immediately perform 15 burpees.

Athlete Two will then perform the same sequence.

C2: “YOU, ME, AND THE PROWLER” Partner WOD–Replace the run portion of the WOD with 500m Row

Long Interval (Thurs 10am/5pm): 6 x 800 with 3:00 rest between efforts (hold 3-5 seconds)

C2: 6 x 1000m Row with 3:00 rest between efforts (hold 3-5 seconds)

CFE Julie prowler

Super-Amazing Julie Stewart…WINNING!

Announcements:

1.  Attn DOGWOOD RUNNERS: Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run. See you there!

2.  We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

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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