WODs for the Week of 5/15

This Week’s Focus?? SPEED ENDURANCE

We’re really gonna put you to the test this week–with a low volume workout, executed at extremely high intensity. This is “speed work,” used to recruit fast twitch muscle fibers, and to develop their ability to come through when you need them; particularly as you approach that finish line! This type of workout requires full recovery between reps/sets. Good luck!!!

This Week’s WODs

*Cycle O/Week 2 of 12*

Short Interval (Mon 5:30pm):  “Pyramid”

4 x 100, 2 x 200, 1 x 400 (max effort), 2 x 200, 4 x 100

Rest as needed between efforts

Total Distance:  2000m                 Scoring:  Your score will be your 400m max effort time

WOD Notes—Gradually build your tempo during the 100s to 95% perceived exertion. Your first 200 should be slightly slower than your second. Aim for a range of 4-5 seconds for the second effort. By the time you approach the 400m max effort–you should be readied up to tackle this one with explosive speed. We are hoping to see some 400m PRs today!!! You will have to really push past what you think you’re capable of, particularly on the last leg of that 400. Reverse the tempo progression for the remaining 200s and 100s. This is your cool-down “reward.”. 🙂

WOD Math—Not much math this week (you’re welcome), but you will need to be familiar with your recent 400m TT effort…and be ready to CRUSH IT!!

*Please recall your 400m TT PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  HERO WOD–“Hotshots 19”

Six rounds for time: 30 air squats, 19 reps power clean 135/95, 7 strict pull-ups, run 400m

*Scaled rounds, reps, or loads as needed*


1. Sign up HERE for the Lost & Found of the Ozarks Memorial Event and 5K, scheduled for next Thursday, May 26th, at Jordan Valley Park! The 5K begins at 7pm. Support our dear friends Chance and Sherry Potts by joining ‘Team YOLO’ in memory of their son, Landon Chance Potts.

2. The 2nd Annual CFE BBQ is right around the corner! I’m not even making you run this year!!:)Instead…prepare yourselves a little friendly competition. #BADMINTON #TOURNAMENT #BRINGIT

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

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