WODs for the Week of 8/13/17

More Pics from our CFE Summer Workshop!

This Week’s WODs

*Cycle T/Week 7 of 12* 

Short Interval (Mon 5:30pm):  “Three Amigos”

3 SETS:

800m, 400m, 200m with 3:00 rest between reps

5:00 rest between sets

WOD Notes:    800m run is at your mile PR pace PLUS 20 seconds. 400m run is at your mile PR pace. 200m run is at your mile PR pace MINUS 10 seconds.

Methodology:      Lactate Threshold      Total Distance:      4200m        Scoring:     Score each set separately

Image result for crossfit hero wod the seven

Long Interval (Thurs 5:30pm):   HERO WOD Thursday  “The Seven”

7 RFT:

7 Handstand push-ups

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlift 245/165

7 Burpees

7 KB Swings 70/55

7 Pull-ups

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