WODs for the Week of 1/15

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Congratulations, Brittany and Calee!!

1st Place Scaled at Sertoma this Weekend! NICE!!  🙂

This Week’s WODs

*Cycle R/Week 1 of 12*

Short Interval (Mon 5:30pm):   “CFS Onward and Upward”

Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge

Rest 2:00

Then, EIGHT hill sprints to the middle of the bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down the bridge. Aim to recover for at least 2:00 before beginning the next hill sprint.

Methodology:     Mixed      Total Distance:     (individualized)       Scoring:      Record each of your eight sprint interval times

WOD Notes–aim to keep your sprint interval times consistent throughout

Long Interval (Thurs 5:30pm):   HERO WOD THURSDAY!

“Riley”  (partner WOD)

Run 1.5 miles

150 burpees

Run 1.5 miles

Scoring:     WOD is for total time. Both athletes must be back from the first run before you can begin work on the burpees.  Partition the burpees between partners as you wish. The clock stops when both athletes have completed the second run.

Image result for Riley crossfit hero wod


1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

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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