WODs for the Week of 7/16/17

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Pretty Girls Sandy and Laura take on Girls on the Run 10K!

Way to go, girlies!!!

This Week’s WODs

*Cycle T/Week 3 of 12* 

Short Interval (Mon 5:30pm):  “Burner”

8 SETS:

200m at moderate pace

200m SPRINT

400m easy recovery jog

WOD Notes:    Aim to keep your moderate pace consistent, and utilize your recovery jogs to regain control of your breathing following the sprint. There should be three distinct and notable change between each of the three paces.

Methodology:      Aerobic Threshold         Total Distance:      6400m          Scoring:     WOD is for total time

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

3 Rounds for Time:

800m Run

30 DB Squat Cleans (50/35)

30 burpees

Image result for access to health 5K springfield RACE ALERT!!!  Access to Health 5K!!!

Saturday, July 22nd in Springfield! Register HERE, and ask our pal Chelsea Houser for details!!

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Announcements

  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.