WODS for Week of 3.18.2018

“We Are Family”

You know just going to Nash Vegas and running a little bit. The residential Muller family, one of the fittest families this side of the Mississippi, participated in 10k and Half Marathon race for St. Patty Day.  Congrats to Coach Allison and her brother Stephen for taking on the 10K and sister, Sarah completing the Half Marathon. Awesome job Muller’s.

Happy St. Patrick’s Day

The Shamrock  Race shenanigans with some of our stellar CFE athletes, Sandy, Laura and Summer. Hope you had fun gals.

Jenn C. Corner Poetry Moment

I once ate Green Eggs and Ham

It immediately turned into Spam.

So unless you don’t want Spam.

Don’t eat Green Eggs and Ham.

WODS for the Week of 3.18.2018

Monday Short Interval 5:30 pm

“Trojan Horse” (E. Koch)

Workout Description

Part 1:
10x (100 m sprint then 1:00 walk)
Rest 5:00 btwn rounds
Part 2. 1x 400m Max effort

Workout Details

After performing a long warm-up of at least 20+ minutes with jogging, mobility, dynamics, drill work and accleration sprints, begin the workout.
Part 1: Run 100m at a near ME pace ( see pacing instructions below) then walk for 1:00. Repeat for a total of 10 rounds. Rest 5:00 and then repeat again for a second round. After you have completed your second round of 10×100, rest 5:00 and run 1x400m at a ME pace.

Your Pace

This is a very high intensity sprint workout. Aim to run each of your 100m sprints and 400m sprint at or near a pace of your Mile PR Pace or below.

Your Score

What was your average 100m sprint time? You will score each 100m sprint. There will be 10 separate scores.

You will also score your 400m Max Effort time.


Speed Endurance

Total Distance

2400 Meters = 1.491 miles

HERO WOD Thursday 5:30 pm



U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Alternate Wod (Weather Permitting)

Assault Bike:

Bike 100 Calories for time.

Rest and recover, 3 minutes.

75 Air Squats.

Rest and recover, 2 minutes.

50 Hand Release Push Ups.

Rest and Recover, 1 minutes

25 Burpees.



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