WODs for the Week of 8/30

 Congrats, Team GeriatRX!!!

Third Place podium finish–Gateway Garage Games!

This Week’s WODs

Short Interval (Mon 5pm/Tues 6am):  HOA PREP TEAM WODTeams of 315 minute AMRAP: Each partner starts on a different AMRAP and switches every five minutes. Your score is the total number of reps for all athletes on all AMRAPs.

A–50m sled pull (4×45/3×45), 10 burpees

B–10 cone touches (20ft spread), 10 DB thrusters (2×40/2×25)

C–100m sprint, 10 KB swings (70/55)

C2:   TEAM WOD as above (sub 125m Row for 100m run on part ‘C’)

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

C2:  5 x 1000m Row with 3:00 rest between efforts

Half Marathon Training Wk 7: 10 mile tempo run at 80% of 10k TT pace (week 3)

Dogwood Training Wk 7: Sandy…Plus a 5k“–Lunge to the stop sign and back (300m) with a sandbag, run a 5k


Sandy. Sure, she seems like a nice girl.

You were wrong about Sandy.    sandy2


1.  THIS WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! 🙂

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

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


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