WODs for the Week of 10/16

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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 next week. 🙂


“Row Race 1600”–

(11 minute time cap)

Row 1600m, ascending burpees EMOM

Methodology:   Aerobic Threshold        Total Distance:      1600m          Scoring:     WOD is for total time

WOD Notes—Begin rowing at 3,2,1 GO. At the top of the minute, step off the rower and perform one burpee; then resume rowing. EMOM, you will add one more burpee. Your goal is to complete the 1600m distance before the 11:00 time cap. Set your rower to count down from 1600.

Long Interval (Thurs 5:30pm):  TIME TRIAL TESTING–400m




1 Round for time–

800m Run

400m Run backwards

800m Run

400m Run backwards

*You may opt to wear a 20lb weight vest for this workout*

Methodology:    Aerobic Threshold        Total Distance:     2400m           Scoring:  WOD is for total time

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1.   Next week begins our NEW 12-week cycle! Coach BRice will have some words of wisdom for you on the blog next week–while you gear up to get #bettereveryday!

2.  ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.



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