WODs for the Week of 1/3


This Week’s WODs

Short Interval (Mon 5pm): 10 Rounds – 200 Meter Shuttle Sprint (each round is down and back twice on a 50 meter course) – rest 1:00 between rounds

C2: 10 Rounds – 250 Meter Row Sprint – rest 1:00 between rounds

Long Interval (Thurs 5pm): HERO WOD“WOOD” – 5 Rounds for Time – Run 400, 10 Burpee Box Jumps (24”/20”), 10 SDHP (95/65), 10 Thruster (95/65), Rest 1 Minute.

C2: HERO WOD as above; sub 500m Row for run portion

Brett Wood Hero Workout

Brett Wood, Australian Special Forces


From Rx Review:  “On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.”

Sergeant Wood is survived by his wife Elvi, his mother Allison, and his father David.


1. Your coaches would love to see you at CFE this week.

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

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

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