WODs for the Week of 3/26/17

Community is Everything. This Week’s WODs *Cycle R/Week 11 of 12* Short Interval (Mon 5:30pm):   “Newport Beach Crippler” For Time: 30 body-weight back squats, then 1 mile TT Long Interval (Thurs 5:30pm):   “Death Zone” 4 x 100m at moderate pace w/10 second rest 600m at fast pace, 100m walk 4 x 100m at moderate pace w/10Continue reading “WODs for the Week of 3/26/17”

WODs for the Week of 3/19/17

This Week’s WODs *Cycle R/Week 10 of 12* Short Interval (Mon 5:30pm):   “It’s Possible” 3 sets: 400m at moderate pace, 10 seconds rest 200m at faster pace, 10 seconds rest 300m at FAST pace, 10 seconds rest 100m at SPRINT pace Rest 3:00 Methodology:         VO2 Max       Total Distance:         3000m          Scoring:     WOD is for total time WOD Notes—This WOD has lowContinue reading “WODs for the Week of 3/19/17”

WODs for the Week of 3/12/17

Liv’s Run For Life 5k   An annual Run/Walk since 2015. Liv’s Run for Life 5K raises awareness for organ and tissue donation. We believe Olivia’s altruistic decision to sign the National Donor Registry to be an important social responsibility. Through donation, each of us has the power and potential to save a life.   Olivia’s Story Olivia livedContinue reading “WODs for the Week of 3/12/17”

WODs for the Week of 3/5/17

 This Week’s WODs *Cycle R/Week 8 of 12* Short Interval (Mon 5:30pm):   “Wanderer” 3 x (600m, 60 sec rest, 200m, 20 sec rest, 500m, 50 sec rest, 300m, 30 sec rest, 400m) 5:00 rest between sets Methodology:           Total Distance:       6000m       Scoring:    Score each of the three rounds separately WOD Notes–Be patient. Allow the workout volume to settle intoContinue reading “WODs for the Week of 3/5/17”