WODs for the Week of 6/19


This Week’s WODs

*Cycle O/Week 7 of 12*

Short Interval (Monday 5:30pm):  “CFS Onward and Upward”

Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge.

Rest 2:00

Then, EIGHT hill sprints to middle of bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down. Aim to recover for at least 2:00 before beginning the next hill sprint.

Total Distance:  (individualized)   Scoring:  Record each of your eight sprint interval times.

Long Interval (Thurs 5:30pm):  “SLINGSHOT!”

2 x 2 miles, rest 5:00 between efforts

WOD Notes— You are aiming for negative splits. Figure it out–and make it happen! 🙂 You’re going to have to keep that first mile in check, in order to meet your goal. *Compare mile one to mile two, then mile three to mile four.*

Total (Run) Distance:       Scoring:  Record each ONE-mile interval separately.

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



1.  “Please hydrate!!! It’s HOT, peeps!” —Captain Obvious 🙂

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

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