WODs for the Week of 10/12

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HOA6! TWO WEEKS!

KT dogwood

DOGWOOD CANYON! ONE WEEK!

Are You READY???

 

This Week’s WODs   

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 2:00 rest between efforts (hold 3-5 seconds)

C2: 8 x 500m Row with 2:00 rest between efforts (hold 3-5 seconds)

Long Interval (Thurs 10am/5pm): 20-Minute AMRAP of hill repeats on the bridge

C2: Set up a C2 rower for 20 seconds on, 10 seconds off–and then have a Pace Boat at 70m per 20-second interval. Row until you cannot beat the Pace Boat for said interval.

 cfe hillseeking

Announcements:

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

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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