WODs for the Week of 9/4

CFE Fall


Here’s some of our favorite races…just around the corner!

Illuminate the Night 5k  9.17.16  Register HERE

CFE Culligan Jen C  Azalea Run 5k/10k /Half Marathon 9.10.16 Register HERE

Panther Run 5k/10k/15k  10.1.16  Register HERE

This Week’s WODs

*Cycle P/Week 5 of 12*

Short Interval (Mon 5:30pm):  NO CLASS–Happy Labor Day!

Long Interval (Thurs 5:30pm):  “Katrin”–2 x (1000m, 800m, 500m, 300m)

(Based on your 1mile PR pace)

1000m at PR pace PLUS 30 seconds

Rest after 1000=200m easy jog

800m at PR pace PLUS 24 seconds

Rest after 800=200m easy jog

500m at PR pace PLUS 15 seconds

Rest after 500=200m walk

300m HOT

Rest after 300=200m walk

REST 2 minutes, Repeat

Total Distance:     6800m             Methodology:       Lactate Threshold            Scoring:      Score TWO separate rounds, not counting 2:00 rest

WOD Notes— (From aerobiccapacity.com) “It is important that you control your pace in the first 1000m. The pace for this 1000m will feel easy. However, this workout is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, the most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2min additional rest between sets—then go get that 2nd round!”

WOD Math–Go to www.coolrunning.com. Figure your paces for 1000m, 800m, and 500m based on your mile PR pace. Then add 30 seconds to your 1000m, 24 seconds to your 800m, and 15 seconds to your 500m. Do NOT rush your recovery runs/walks to improve your total WOD time. The goal is to hit your target paces, and recover yourselves for that 300m HOT. Keep focused on nailing these times! Your 300m pace should be noticeably faster than the others.


Hero WOD Chloe is in remembrance and honor of Chloe Butcher. Chloe left this world on 6/25/2016 which was way too soon. However, she lived a life in service of others and that’s the way she left us, by putting the life of another before her own. That in itself is the very definition of a Hero!

Her parents, Josh and Shannon Butcher are vital members of the Springfield, MO area CrossFit community. So what better way to keep Chloe’s memory strong than to create a Hero WOD in her name!  This is a community of people that rallies behind family…So, let’s all rally behind the Butcher family!

7 Rounds for Time:

3 C&J 155/105
200m Sandbag Run
3 Thrusters 155/105
13 Push-Ups

*** This is open to ALL FITNESS LEVELS! The movements can be scaled so please join in! ***

We invite all of the area CrossFit boxes to do this Hero WOD on Saturday, October 29, 2016! Be sure to flood social media with posts of your athletes sweating and pushing through this for Chloe!


  1.  Don’t forget to sign in, and add your times to WODIFY!! 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.


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