WODs for the Week of 10/30

Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch” This Week’s WODs *Cycle Q/Week 2 of 12* Short Interval (Mon 5:30pm):   “Fifty 50” 5 sets: 4 x (50m easy recovery jog, 50m sprint) with NO rest between reps Rest 3:00 between sets Total Distance:      2000m       Methodology:       Speed Endurance        Scoring:      WOD is for total time WOD Notes—YourContinue reading “WODs for the Week of 10/30”

WODs for the Week of 10/23

Coach Allison’s Beautiful Lean…     🙂 Speaking of coaches, here’s a few words of wisdom from Coach BRice, to set you off on the right foot for this week’s *NEW* 12-week cycle! What’s your PR on your clean? Your jerk? Your mile?  Often athletes can recall their PRs on weightlifting achievements, but when I ask athletesContinue reading “WODs for the Week of 10/23”

WODs for the Week of 10/16

HOLY HEATWAVE!!!   DOGWOOD CANYON DELIVERS!!!                     LONG LIVE DOGWOOD CANYON!!! AMAZING JOB, CFE! This Week’s WODs *Cycle P/Week 12 of 12* Short Interval (Mon 5:30pm):  TIME TRIAL TESTING–1600m* *If you ran Dogwood, use this mile as a slow recovery run. Pledge to make-up your mile TT within the nextContinue reading “WODs for the Week of 10/16”

WODs for the Week of 10/9

ARE YOU READY??? Dogwood Canyon Awaits! This Week’s WODs *Cycle P/Week 11 of 12* Warm-Up: Part 1:  Coach’s choice focused mobility/yoga (15 minutes) Part 2: Coach’s choice Pose Drills/Team USA Dynamic warm-up Short Interval (Mon 5:30pm):  “HELEN” 3 Rounds–Run 400m, 21 KB swings (55/35), 12 pullups Methodology:    Post-HOA Recovery/Pre-Dogwood Taper        Scoring:     WOD is for total time **If youContinue reading “WODs for the Week of 10/9”