WODs for the Week of 9/25



We Got Your Back.

Love, CFE  🙂

This Week’s WODs

*Cycle P/Week 9 of 12*

Short Interval (Mon 5:30pm):

Part One–Time Trial (TT) 2000m  (this is an ALL-OUT effort)


Part Two–Partner “Short TOSH”

3 rounds for time:  100m/200m/400m

Partner A runs the prescribed distance, then rests while Partner B does the same. One partner rests while the other runs–throughout.

Methodology:      VO2 Max              Scoring:     WOD is for total time


WOD Math—(see WOD Notes)  🙂

Long Interval (Thurs 5:30pm):  2014 Reebok CrossFit Games “Triple 3”

Row 3000m

300 Double Unders

Run 3 miles

Methodology:      Lactate Threshold            Scoring:      WOD is for total time

WOD Notes–Scale distances, double unders as needed. We put a 50-minute cap on this last time. This time? We’re gonna let the clock run, and see whatcha got…

**PLEASE do not be late to class–we will get started pretty quick.

Image result for usain bolt smiling

The way you guys look at us…when you finally get that Pose. #lookatMEcoach #imdoingit #winning  🙂


  1. Don’t forget to sign in, and add your times to WODIFY!!
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