WODs for the Week of 9/27


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!


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

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