WODs for the Week of 7/2/17

Hey there, Mr. Roddy! Hang in there, pal!

We love you!!!

“I can do all things, through Christ who strengthens me.”–Philippians 4:13

Image may contain: 1 person, smiling, eyeglasses

This Week’s WODs

*Cycle T/Week 1 of 12*  It’s a NEW cycle!!!

Short Interval (Mon 5:30pm):  “My Legs…”

2 x 3 minutes at moderate weight sled pull

2 x 2 minutes at moderate/heavy weight sled pull

2 x 1 minute at heavy weight sled pull

Rest 2:00 between all reps


WOD Notes:  Aim to be working for the vast majority of these time domains (i.e. choose a weight that won’t leave you stranded and heaving for the bulk of the timeframe). Recover well…and right back at it. This WOD is about being EXPLOSIVE! Push HARD!

Methodology:      Speed/Strength Endurance     Total Distance:     Variable     Scoring:       Post weights used for each of the three intervals–moderate/moderate-heavy/heavy

Long Interval (Thurs 5:30pm):   “Sixteen Sets”

16 SETS:

200m at 1-mile PR pace

100m at easy jog pace

No rest between reps or sets

WOD Pacing:  Here’s your chance to put those fancy new 1-mile PRs to the test!!!


WOD Notes:  Yep. That’s a lot of sets. For those of you who are strength-biased where your fatigue factor is concerned (i.e. over 20%)…this type of WOD is imperative for the development of your engine. You need steady-state output, and volume. For those of you who are endurance-biased (i.e. under 20%)…this WOD is your jam. Hit those paces! Manage your easy jogs well, and stay engaged. 🙂

Methodology:      Aerobic Threshold        Total Distance:     4800m        Scoring:      WOD is for total time


Image may contain: 3 people, people smiling

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: