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!



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!


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