WODS for the Week of 2.24.2019

TEAM USO/Boston Marathon 2019

Elizabeth and Andy Koch

Shout Out to the OG of the Crossfit Endurance program, Elizabeth Koch.  She will be running the Boston marathon with her husband and they’re representing the USO which supports our military and their families. She’s already an incredible athlete and I’m happy to share this news if you’d like to support this awesome team.  She along with her husband, Andy Koch, will be joining a 4 person team to support service members and military families.

Check it out.

Team USO

What do this Sailor, 2X Olympic Gold Medalist, Marine and Military Spouse & Mom all have in common?

These four outstanding individuals have all committed to running 26.2 miles at this year’s 123rd Boston Marathon in an effort to support service members and military families through the mission of the USO.

We are thrilled to present this year’s 2019 Boston Marathon Team USO – Commander John Benda, Veteran Army SGT & Para-Olympian, Horitius (Jen) Lee, Major Andrew Koch and his wife, Elizabeth Koch, who will all be running to raise critical funding to support our USO Centers and Programs.

In the coming weeks we will be individually highlighting this group of patriots, so you can get to know each of them a bit more & join in our efforts to rally behind them during their training & fundraising leading up to the big day! The USO thanks the John Hancock non-profit program for this important opportunity to support our mission delivery.

To learn more about Team USO and how you can support today visit:


Crossfit Open is Underway!

The 2019 Open has begun. Participants have until 5.p.m. PT on Feb. 25 to register and complete 19.1. Here’s how to sign up.

Register Here.

The Open Is for Anyone

The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready?

WODS for the Week of 2.24.19

Monday Short Interval @5:30 pm (2.25.19)

up down down up

500m, 60 seconds rest,

400m, 50 seconds rest,

300m, 40 seconds rest,

200m, 30 seconds rest,

100m, 20 seconds rest,

50m, 10 seconds rest,

100m, 20 seconds rest,

200m, 30 seconds rest,

300m, 40 seconds rest,

400m, 50 seconds rest,

500m, Done.

Workout Detail:

You will perform the following scheme of intervals with rest to decrease and then increase.  The focus will be on hitting targeted paces for each interval on the way down and then on the way up. Focus on hitting the same pace you run each interval. For Example: You run a 2:00 minute 400 meter run on your first interval, then on the second 400m attempt to hit that same pace or faster.

Look to get your legs back this week with some short runs.

Workout Pace:

On your first attempt of each interval focus on hitting a moderate to fast pace. On the second attempt, focus on hitting a pace equal or faster than your first attempt.

Workout Focus:

Hitting the paces and getting through the quick recovery times.

Long Interval Thursday @5:30 pm (2.28.19)

downhill annie

For Total Time:

1000 Meter Ski Erg

50 Double Unders, 50 Sit Ups

800 Meter Ski Erg

40 Double Unders, 40 Sit Ups

600 Meter Ski Erg

30 Double Unders, 30 Sit Ups

400 Meter Ski Erg

20 Double Unders, 20 Sit Ups

200 Meter Ski Erg

10 Double Unders, 10 Sit ups





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