WODs for the Week of 12/7

Congratulations Coach Chad! 2014 Woddy Award Winner for Most Dedicated CFE Athlete!

CFE Chad IM Finish

Coach Chad–Thank you so much for everything you do for our athletes! From your stellar programming, to the encouragement, direction, and positive example you provide each week–you are AMAZING!

Congratulations to CFE Athlete Amanda Owens, on finishing her 7th half marathon this weekend in San Antonio, TX!

Way to go, Amanda!

CFE Amanda Half

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Death by 10 Meters“–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2: “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 10am/5pm): “Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Run 400 Meters

CFE Alex

C2: Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Row 500 Meters

Mobility Focus: “Low Back Tweak Fast Fixes”… Featuring Kelly Starrett

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

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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