WODs for the Week of 12/25

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This Week’s WODs

*Cycle Q/Week 10 of 12*

Short Interval (Mon 5:30pm):   “Sole Sauce”


6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps

1 x 400m at 1-mile PR pace

10 seconds rest

200m easy recovery jog

Rest 3:00 between sets

Methodology:        VO2 Max      Total Distance:         7200m        Scoring:          Score each of your three sets separately

WOD Notes–here is your focus:  how fast can you jog, and still maintain your 200m and 400m times?

WOD Math—go to http://www.coolrunning.com to find your paces, based on your 1-mile PR time

Long Interval (Thurs 5:30pm):   “Cheese and Crackers”

1 x 1000m

3:00 rest

10 x 300m (100m jog, 150m sprint, 50m walk)

3:00 rest

1 x 1000m

WOD Notes—the core of this workout is the 10 x 300m. The 10×300 intervals are a continuous effort, the 50m walks are your rest. There is ZERO additional rest between the rounds of 300s. Enjoy! 🙂

WOD Math—go to http://www.coolrunning.com. The pace for the 1000m distance should be 1:00 slower than your 1-mile PR time.

Total (Run) Distance:          5000m         Methodology:         Lactate Threshold            Scoring:       WOD is for total time

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1. NEXT WEEK…time trial testing begins!!!

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.


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