WODs for the Week of 2/19/17

Scenes from this Weekend’s Tough Love Competition

Displaying IMG_3201.JPGDisplaying IMG_3188.JPGDisplaying IMG_20170218_105922489.jpg   AMAZING Performances by ALL!!! #toughlove

This Week’s WODs

*Cycle R/Week 6 of 12*

Short Interval (Mon 5:30pm):   “R.F.B.”

Part One:  6 x 200m at fast pace w/ 200m jog between reps

Rest 2:00

Part Two:  6 x 200m at faster pace (than Part One) w/ 100m walk between reps

Rest 2:00

Part Three:  6 x 200m at faster pace (than Part Two) w/ 60 seconds rest between reps

Methodology:       VO2 Max      Total Distance:      5400m      Scoring:      WOD is for total time

WOD Notes–Your pace increases, as your rest modality varies. Saucy!

Long Interval (Thurs 5:30pm):   HERO WOD THURSDAY–“Tumilson”

8 rounds for time of:

Run 200m

11 dumbbell burpee deadlifts (60lbs/35lbs)

Scoring:       WOD is for total time

 

Image result for tumilson dog hawkeye

 

 

 

 

 

 

 

 

 

Navy SEAL Petty Officer Jon Tumilson, 35, was killed August 6, 2011 when the helicopter  he was riding in was shot down by a rocket-propelled grenade in Afghanistan. He is survived by his parents, two sisters, and beloved dog, Hawkeye, who would not leave his side during the duration of his memorial service.

 

Image result for tumilson dog hawkeye

Announcements

1. UPDATEPostponed Time Trials…coming soon!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

 

 

 

 

 

 

 

 

 

 

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