MASTERS’ REPEAT!!! HOA 2015 Masters’ Division CHAMPS Congratulations BRice, Barb, Ronna, Clift, Shawn, and Kathy!!! You ROCK!!! This Week’s WODs Short Interval (Mon 5pm/Tues 6am): 20 minute EMOM – 100m sprint C2: 20 minute EMOM – 125m sprint row Long Interval (Thurs 6am/5pm): 30 minute AMRAP of hill repeats on the bridge C2: Set up a C2Continue reading “WODs for the Week of 9/27”
Monthly Archives: September 2015
WODs for the Week of 9/20
HOA!! HOA!! HOA!! This Week’s WODs Short Interval (Mon 5pm/NO Tuesday class–this week only): 10 Rounds – 200 Meter Shuttle Sprint (each round is down and back twice on a 50 meter course) – rest 1:00 between rounds. C2: Row 500m, then Tabata Row: 8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS.Continue reading “WODs for the Week of 9/20”
WODs for the Week of 9/13
SUPER-AMAZING Weekend!!! Congrats to ALL who ran this weekend! CFS athletes represented big in two local races! Matthew Scott–1st Place age division Azalea 10k 39:37! *Matthew wouldn’t stick around and wait for his medal, but I did. 🙂 I’ll get it to you this week! Erik Cochran–3rd Place age division Azalea 10k Jen Cochran–7th Place age division/PR Azalea 10kContinue reading “WODs for the Week of 9/13”
WODs for the Week of 9/6
It’s Quite Simple, Actually… 🙂 This Week’s WODs Short Interval (Mon 5pm/Tues 6am): 12 x 400 with 90 seconds rest between efforts (Hold 1-3 seconds) C2: 12 x 500 with 90 seconds rest between efforts (Hold 1-3 seconds) Long Interval (Thurs 6am/5pm): HOA PREP TEAM WOD– Teams of 3 – Partition the reps as you wish. All teamContinue reading “WODs for the Week of 9/6”
Proximal Endurance 