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 into your legs. The core of this workout is your last 1000m. Focus on a consistent pace for all intervals!

WOD Math–Pick a pace that is 2-3 sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8:00 (or 30sec/100m) would have a target pace of 32-33sec/100m.

Image result for puff the magic dragon

Long Interval (Thurs 5:30pm):   “Puff the Magic Dragon”

Part One–

3 x (200m at mile PR pace, 200m at easy recovery pace, 200m at mile PR pace, 100m easy recovery pace).

NO rest between reps or sets.

Rest 3:00 once you’ve completed all three sets.

Part Two–

3 x 20 seconds w/20 seconds rest between reps

Rest 3:00

2 x 30 seconds w/30 seconds rest between reps

Rest 5:00

1 x 60 seconds

ALL intervals are at max effort.

WOD NotesPart One workout focus: Recovery. Part Two workout focus: Accumulate more meters each round.

Methodology:      Aerobic Capacity     Total Distance:       Variable       Scoring:     Part One is for total time. Part Two is for total distance.


1. UPDATE:  Postponed Time Trials…coming your way the week of March 12th! BE READY!

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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