WODs for the Week of 9/27

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 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.

Half Marathon Training Wk 11: 3 x 5k with 5 minutes rest between efforts–hold 30-60 seconds

Dogwood Training Wk 11:  Busiek field trip!

Announcements

1.  Dogwood Canyon is right around the corner!!! How’s your training coming along?? 😉

2. This is the last week of 6am classes. Join us for the evening WODs Mondays and Thursdays at 5pm!

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

WODs for the Week of 9/20

HOA logo  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. Finish with 500m row.

Long Interval (Thurs *alternate time* 8am–this week only/5pm):  3 x 1 Mile with 5:00 Rest

C2:  3 x 1600m Row with 5:00 rest between efforts

Half Marathon Training Wk 10: 10k Time Trial–compare time to previous

Dogwood Training Wk 10: Plainview Hills“–begin at Bair’s Grocery parking lot, on the corner of S. Campbell and Plainview. Run WEST to Wanda Gray Elementary School. Cross the street and run EAST back to Bair’s. Total distance is three miles.

Announcements

1.  Dogwood Canyon is right around the corner!!! How’s your training coming along?? 😉

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

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 10k

Karen Wickersham (pictured below)–1st 5k EVER!!! Yippee!!! 🙂

Meanwhile…at Top of the Rock…

Fina Dorsecan–1st Female Overall  

Kristie Rogge–1st Master’s Overall

Kristy Taylor–8th Place age division

Angie Belk–8th Place age division

And Finally…

Congratulations to Ty Rogge, who competed in his first ever Cross Country meet this weekend, representing Springfield Catholic!

Way to go, Ty!!!

This Week’s WODs

Short Interval (Mon 5pm/Tues 6am):  HOA Prep PARTNER WOD

Partner 1: Run 400 Meters, Partner 2: 20 Deadlifts (135/95)

Partner 2: Run 400 Meters, Partner 1: 20 Deadlifts (135/95)

Partner 1: Run 400 Meters, Partner 2: 20 Hang Cleans (135/95)

Partner 2: Run 400 Meters, Partner 1: 20 Hang Cleans (135/95)

Partner 1: Run 400 Meters, Partner 2: 20 Front Squats (135/95)

Partner 2: Run 400 Meters, Partner 1: 20 Front Squats (135/95)

Partner 1: Run 400 Meters, Partner 2: 20 Push Jerks (135/95)

Partner 2: Run 400 Meters, Partner 1: 20 Push Jerks (135/95)

C2:   HOA Prep PARTNER WOD (as above)–replace 400m Run with 500m Row

Long Interval (Thurs 6am/5pm):  5 x 1000 Meters with 3:00 Rest

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

Half Marathon Training Wk 9: 10 x 800 (90% effort) with 1:1 work/rest

Dogwood Training Wk 9:  Nature Center, 3 x Long Trail (rest 5 minutes between each effort)

Announcements

1.  Dogwood Canyon is right around the corner!!! How’s your training coming along?? 😉

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

WODs for the Week of 9/6

run hard

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 3Partition the reps as you wish. All team members can work at the same time, but only one team member can be working on each movement at any given time (i.e. only one athlete can run at a time, but one athlete could be rowing while another one runs and the third is doing double unders).

Run 6000 Meters

Row 6000 Meters

600 Double Unders

C2:  TEAM WOD as above

Half Marathon Training Wk 8: 15k Time Trial

Dogwood Training Wk 8:  Azalea Run in Nixa–Half marathon and 10k options, with hills.

azalea

Announcements:

1.  Register for this weekend’s Azalea Run HERE!!!

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