WODs for the Week of 6/12

This Week’s WODs

*Cycle O/Week 6 of 12*

Short Interval (Monday 5:30pm): “SUNSTROKE”

3 rounds:  200m sprint, 100m walk, 100m sprint, 50m walk, 200m sprint

Rest 3:00 between rounds

Total Distance:  1950m     Scoring:  WOD is for total time

WOD Notes:  (from aerobiccapacity.com) Attack these sprint intervals. Target interval times for each of the sprints that are FASTER than your current 400m max effort PR pace.

WOD Math: You will need your 400m PR pace for this WOD. Your 200m and 100m sprint paces should be based on your 400m pace for those distances. You’re not looking for a specific time to hit; just a time FASTER than the 400m pace for that distance. (See example in photo below.)

Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

*This is based on my 400m PR of 1:40

Long Interval (Thurs 5:30pm):  HERO WOD THURSDAY! “Rankel” 

Complete as many rounds as possible in 20 minutes of:

6 Deadlift 225/155, 7 burpee pull-ups, 10 KB swings 70/55, Run 200m

Scaling:  Scale loads/movements as needed


1.  Stay tuned next week for a summer race round-up!

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

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