WODs for the Week of 9/3/17

CFE Athletes in Full-On BeastMode this Weekend!!

Teve Boehmer WINS the Forrest Gump Half Marathon in Reeds Spring!!!

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Image may contain: 2 people, people smiling, sky, outdoor and nature

Summer and Barb…Crush “One Track Minds” at Two Rivers!

Congratulations!!!  #highfive

This Week’s WODs

*Cycle T/Week 10 of 12* 

Short Interval (NO CLASS–Happy Labor Day!):  “Valkyrie…The Aftermath”

25 jumping jacks for time.

WOD Notes:  You’re welcome.

Methodology:    I’m not really sure.   Total Distance:    None, if you’re doing it right.     Scoring:    WOD is for total time

Or??? Here’s an alternative WOD:  “Group Trail Run at Two Rivers”

WOD Notes:  Monday, Sept. 4th  0700  @Two Rivers Bike Park, Highlandville. Approximately 6.5 miles–organized by Sandy! 🙂

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

3 x 500m at moderate pace, rest 50 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 400m at moderate pace, rest 40 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 300m at moderate pace, rest 30 seconds between reps

WOD Notes:    Pacing as follows…

500s=Mile PR plus 5 seconds     400s=Mile PR plus 4 seconds     300s=Mile PR plus 3 seconds     100s=400m PR

Methodology:      Lactate Threshold     Total Distance:     4600m      Scoring:    Score each interval set separately, do not include 4:00 rest periods

#falliscoming  #dressaccordingly #sarahsharp 🙂

Announcements

  1. Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…

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

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