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

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