WODs for the Week of 11/20

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This Week’s WODs

*Cycle Q/Week 5 of 12*

Short Interval (Mon 5:30pm):  TWO WODS!!!


Run 60 seconds, controlled maximal effort

Rest 3:00

Run 60 seconds, at max effort


5 sets:

80m sprint@ 98% effort (retain form)

20m slow down (from sprint to farmer’s carry)

100m heavy farmer’s carry sprint (50lb/35lb DB)

200m easy recovery jog

NO rest between sets

Methodology:        Speed/Strength Endurance        Scoring:      Score each WOD separately

“Projection” is two separate sprint times (so two scores). “Confession” is for total time.

WOD Notes—”Projection” should be a good indication of your 800m time, based on how many meters you get running two separate 60-second intervals (ideally). “Confession” is a non-stop WOD. You will go immediately from the 80m sprint into a brief 20m slow down to pick up your DB, then directly into a sprint from there. So essentially, after all is said and done, you will have run 200m. Then you’ll recover for 200m, each set.

WOD Math—No true pace times for either WOD, though you should aim to have your 200m sprint times the same for each set in “Confession.”

Long Interval (NO CLASS):  Runner’s Choice! “5K Gone Bird” OR Run a 5K!

Post your times to WODIFY!


1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

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





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