WODs for the Week of 12/18

Image result for christmas running  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.

Image result for polar express

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

CFE Christmas Run


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.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: