WODs for the Week of 7/17


This Week’s WODs

*Cycle O/Week 11 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING:  1 x 800m


Partner Short TOSH“–Three rounds of 100m, 200m, 400m; one partner runs while the other partner rests.

Total Distance:    2100m/athlete        Scoring:     WOD is for total time takes both of you to finish

WOD Notes:  Pair up with someone whose pace is similar to your own. Check your watch, paying attention to your interval splits. I’ll bet you’re faster than last time we did this!

Long Interval (Thursday 5:30pm):   HERO WOD Thursday– “Loredo”

Six rounds for time of:  24 air squats, 24 push-ups, 24 walking lunge steps, run 400 meters


1.  This cycle’s almost over!! Next week, we’ll be re-testing our one mile, and 400m PRs!! Be ready!

2. Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

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


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