WODs for the Week of 9/10/17

Never Forget

Image result for 9/11

This Week’s WODs

*Cycle T/Week 11 of 12* 

Short Interval (Monday 5:30pm):  “Hard or Easy”

2 x 300m at moderate pace

1 x 800m at easy pace

2 x 400m at moderate pace

1 x 800 at easy pace

2 x 500m at moderate pace

1 x 800m at easy pace

2 x 600m at moderate pace

Rest 1:00 between all reps

WOD Notes:  This WOD has two paces. You will pick the easy pace that will allow you to hit all  your moderate finishing times. Your moderate pace target should be about 4 sec/100m slower than your 1-mile PR time.

RX Plus: Target your easy pace at 4 sec/100m slower than your moderate pace.

Methodology:    Aerobic Threshold    Total Distance:    6000m    Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   HERO WOD Thursday–“Emily”

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes


  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.







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 )

Facebook photo

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

Connecting to %s

%d bloggers like this: