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.



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

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