WODs for the Week of 6/18/17

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This Week’s WODs

*Cycle S/Week 11 of 12* 

Short Interval (Mon 5:30pm):  “I Can’t Drive 55”


4 x 200m with 75 seconds rest between reps, and 4:00 rest between sets

WOD Pacing:  Your pace should be between your 400m PR pace and your 1-mile PR pace. This workout has A LOT of rest. So if you feel the need…for speed…choose a pace that is the average between your 400m and 1-mile PR times.

WOD Notes:  Go fast. 🙂

Methodology:      VO2 Max       Total Distance:      2400m          Scoring:       Score each of the three sets separately

Long Interval (Thurs 5:30pm):   “Ambulatory”


500m at moderate pace

Rest:  none

500m at jog pace

Rest:  none

200m at FAST pace

Rest:  2:00

WOD Pacing:  These intervals are programmed to be at your 1-mile PR GOAL pace (faster than your current max effort time). Expect this target speed to get increasingly difficult as you go deeper into this workout. Once you are unable to sustain the 200m pace…you must stop this workout. 

WOD Notes:  The 200m intervals should get all of your attention in this workout, hence the scoring.

Methodology:       Lactate Threshold         Total Distance:      6000m          Scoring:    Score only the 200m interval times for each of the 5 sets.


  1. NEXT WEEK!!!! Time trial testing!!! #tripleT 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.


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