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


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!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s