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 low volume and lots of rest, so be aggressive!! Really push those final 100m sprints to maximize the recruitment of your fast-twitch fibers.

WOD Math—the 300m pace should be your mile PR pace or faster, the 100m sprint pace should be at or faster than your 400m PR pace.

Long Interval (Thurs 5:30pm):   HERO WOD Thursday!!!  “Caitlin”

2K Row

120 Calorie Assault Bike

1600m Run

Image result for running motivation   Word.


1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. Don’t forget to register for Liv’s 5K!!! April 15th! Cochrans are signed up! 🙂

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


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