Merry Christmas, CFE!!!
This Week’s WODs
*Cycle Q/Week 9 of 12*
Short Interval (Mon 5:30pm): “Polar Express”
RUN Option–3 SETS
300m run at easy pace, 12 jumping split lunges, 200m run at moderate pace, 10 jumping split lunges, 100m run at FAST pace, 8 jumping split lunges, 10 second sprint at MAX EFFORT pace
Rest 2:00 between sets
ROW Option–3 SETS
80 second row at easy pace, 8 max distance broad jumps, 60 second row at moderate pace, 6 max distance broad jumps, 40 second row at FAST pace, 4 max distance broad jumps, 20 second sprint row at MAX EFFORT pace
Rest 2:00 between sets
Methodology: Speed/Strength Endurance Total Distance: Variable Scoring: WOD is for total time
*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!
WOD Notes–Really push those paces! FEEL the difference! Ratchet up your efforts for each distance.
WOD Math—No math. Just progress through the pace to eventual max effort.
Long Interval (Thurs 5:30pm): “12 Days of Endurance”
12(0) Double Unders (scaled 60 parallette jumps)
11 Calories Assault Bike or Rower (based on equipment availability)
10 OH lunges with 45/25lb plate
9 Jumping air squats
8 Burpees
7 Hand-release push-ups
6 DB Thrusters 40/25
5 KB SDHP 100/70
4 Pull-ups
3 TTB
2(00)m Run
1 Muscle-up or Bar MU (scale 3 x CTB or chest-to-rings pull-ups)
WOD Notes—Athletes will perform 1 MU; then 200m run, 1 MU; then 3 TTB, 200m run, 1 MU and so on to 12.
WOD Math—Calculate how much you love this WOD, and then give a big THANK YOU to BRice for writing it! 🙂
Scoring: WOD is for total time
Announcements
1. Don’t miss class on Thursday, 12/22!! Come dressed for Christmas! #jingleWOD
2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill
2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.
Proximal Endurance 