WODs for the Week of 12/27

Happy New Year!

This Week’s WODs

Short Interval (Mon 5pm): 10 x 300 with 2:00 rest between efforts (hold 1-3 seconds)

C2: 10 x 375m Row with 2:00 rest between efforts (hold 1-3 seconds)

Long Interval (NO Class–New Year’s Eve!)

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 12/20

It’s Beginning to Look a lot like Christmas

 

This Week’s WODs

Short Interval (Mon 5pm): 5 x band-resisted sprint, 3 x 5:10:5 shuttle run, 8 x 100m with 10 seconds rest between efforts, rest 5:00, 8 x 100m with 10 seconds rest between efforts.

C2: 8 x 125m Row with 10 seconds rest between efforts, rest 5:00, 8 x 125m Row with 10 seconds rest between efforts

Long Interval (NO Class–Christmas Eve!): 3 x 1600m with 5:00 rest between efforts

**Get out and run these mile repeats! That way? More cookies!! 🙂

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

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 12/13

Run, Run Rudolph!!!

Merry (almost) Christmas from CFE!! 🙂

This Week’s WODs

Short Interval (Mon 5pm): “Run, Run Rudolph!!” 10 x 200 with 2:00 rest between efforts

C2: 10 x 250m Row with 2:00 rest between efforts

Long Interval (Thurs 5pm):  “Twelve Days of Christmas!” (Endurance WOD) – Perform like the “Twelve Days of Christmas” song…

1 Rope Climb to 15’

200 Meter Row

3 Clean and Jerks (135/95)

400 Meter Run

5 Toes Through Rings

6 Front Squats (135/95)

7 GHD Sit Ups

8 KB Swings (55/35 LB)

9 Box Jumps (24”/20”)

10 Wallballs (20/14 LB to 10’)

11 Handstand Push Ups

120 Double Unders

C2:  “Twelve Days of Christmas” Endurance WOD. Replace run distances as follows:

200m run=25om row; 400m run=5oom row

Hi, Jerry. 🙂

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 12/6

WODDYs 2015:  Straight-Up Shenanigans

This Week’s WODs

Short Interval (Mon 5pm): Sprint Ladder – 100 Meters, Rest 1:00, 200 Meters, Rest 1:30, 300 Meters, Rest 2:00, 400 Meters, Rest 2:30, 600 Meters, Rest 3:00, 400 Meters, Rest 2:30, 300 Meters, Rest 2:00, 200 Meters, Rest 1:30, 100 Meters

C2: Sprint Ladder as above. Sub the following distances–125m, 250m, 375m, 500m, 750m, 500m, 375m, 250m, 125m. Rest intervals remain the same.

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

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

 

Feeling a little sore?? Check out the Runkeeper Blog link below for some AWESOME foam roller exercises for just about every running muscle group!

4 Foam Rolling Exercises For Runners

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!