WODS for the Week of 9.16.2018: HOA 2018 Judges and Volunteers and HERO WOD Week

Heart of America 2018 Competition Volunteers/Judges

The Tenth Annual Heart of America Competition will be kicking off the weekend of September 28-30,  2018.  This once again will be a epic event and of course we would like to point out that every great event needs volunteers and judges to ensure it’s success.

Please see link below if your interested in signing up as a volunteer or judge:


WODS for the Week 9.16.2018

Monday Short Interval (9.17.18) @5:30 pm

special sauce

Workout Description:


300m at FAST pace (Mile PR Pace)

100m at easy recovery pace

100m at FAST pace or better (Below Mile PR pace)

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

Workout Detail:

This should be a good challenge and focus on hitting your paces and work on the recovery. Individual athletes will run to the 600 meter turnaround mark. At the 600 meter mark you will then perform recovery jog back to the 400 meter turnaround mark. At the 400 meter turnaround mark, you will then run your 100 meter Fast pace to the 200 meter turnaround mark.  From there you will perform the 100 meter recovery jog back to the start line.

Your Pace:

The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.

Your Score:

The workout will have five separately scored rounds.

Methodology:   V02 Max     Total Distance:      3000m=1.86 miles

HERO WOD Thursday (9.20.2018) @5:30 pm

5 Rounds For Time:
Row 1,000 Meters
200 Meter Farmers Carry (45 lb / 30 lb (2) dumbbells)
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Right Arm Overhead
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Left Arm Overhead

US Drug Enforcement Adminstration Special Agent Michael E. Weston, 37, of Washington DC, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009 when the helicopter he was in crashed in western Afghanistan. Special Agent Forrest Leamon, Special Agent Chad Michael, and 7 US troops were also killed in the crash.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 21, 2012.

We will be performing this WOD outside (Weather Permitting) with the C2 Rowers. 
You can also use kettlebells in place of dumbbells.





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