WODS for the Week of 8.16.20

HERO WOD WEEK – “FEEKS”

Come join us this week for a great week of weather and workouts.

This week we will be honoring Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks. This will be a challenging workout. Come join us this week.


WEEK THREE ASSAULT RUNNER CHALLENGE.


 

This is the third week of our Assault Runner challenge. We will start increasing our meters and time so be prepared for some longer runs. this week.

Monday:
1x :90 seconds runs
Rest :90 seconds B/T interval, then
1x 3:00 minute run, walk or rest 2:00, then 
Score total meters. Reset.
Run and score 600 meters for time. Goal is within the time cap of 3:00. 
Tuesday:
1x 2:00 minute runs
Rest 2:00 minute B/T interval, then
1x 4:00 minute run, rest or walk 2:00, then
Score total meters. Reset.
Run and score 800 meters for time. Goal is within the time cap of 4:00 minutes. 
Wednesday:
Rest Day or Make Up Day.
Thursday:
Warm up with 4x:30 seconds, rest :30 B/T, Rest and reset.
300 meter run at easy pace, rest or walk 2:00, then
600 meters for time. Done.
Compare your Monday time to today.
Friday
Warm up with 4x:30 seconds, rest :30 B/T. Rest and reset.
400 meter run at easy pace, rest walk 2:00, then
800 meters for time. Done.
Compare your 800 meter time from Tuesday.

HOA TEAM TRAINING SESSION #1

Here is a workout that can be performed as a four (4) person team or partner WOD.

HOA ENDURANCE TRAINING SESSION #1

Thirty Four (34) Minute Running Clock:

0:00 – 3:00:  All team members will individually run 300 meters for time on the Assault Runner. Must be within the time cap. Rest remaining time.

3:00 – 4:00 Rest

4:00 – 6:00 MM and FF

DB Alternate Snatch (rX 70/50) (Scaled/Masters 50/35)

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

6:00 – 8:00 MM and FF

DB Alternate Hang Clean and Jerk (rX 70/50) (Scaled/Masters 50/35).

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

8:00 – 9:00  Rest

9:00 – 13:00 FFMM

Burpee Box Overs (rX 30/24) (Scaled/Masters 24/20) Conga line style.

In FFMM order, each athlete works for :30 seconds and then switches at every  :30 second mark.

13:00 – 15:00 Rest

15:00 – 18:00

All team members will individually Bike 30/20 calories for time. Must be within the time cap. Rest remaining time.

18:00 – 20:00 Rest

20:00 – 22:00 MF

1-Arm OH DB Alternate Lunge (rX 70/50) (Scaled/Masters 50/35)

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

22:00 – 24:00 MF

1-Arm DB Thruster (rX 70/50) (Scaled/Masters 50/35)

24:00 – 26:00 Rest

26:00 – 34:00

As a team, each team member must run 400 meters on the Assault Runner. Order TBD by team. You have a eight (8) minute time cap to run the mile.

 


WODS for the Week of 8.16.20


Monday 8.17.20 @5:30 pm


Crossfit Main Site WOD 8.16.20

2 Rounds for time:

Run 1 Mile

100 Sit Ups

Scaled Versions:

Run 1 Mile and 100 Sit Ups

or

Two Rounds:

800 meter run

50 sit ups

DETAILS: 

The pace will be determined by each athlete. Focus will be on hitting good fast to fastest pace as possible. Shoot for the same pace on each mile run.

PURPOSE: 

Push through two mile runs and then work the core with sit ups.

HINTS: 

Work within your capacity and focus on the intensity and watch your 400 meter paces. Keep moving.

SCORE: 

This will be for overall time.


Thursday 8.20.20 @5:30 pm


  • 2-4-6-8-10-12-14-16 Reps For Time
  • 100 meter Shuttle Sprint
  • Dumbbell Clusters (2×65/45 lb)

Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

For purposes of our class time, we will set a time cap of 50 minutes. You can continue on past the class time if you choose too.

Also on equipment, use DB weight that you can move through the reps.  65 and 45 lbs are weights not readily available at our gym.

Athletes feel free to use a DB to move through the reps at a good pace in which you keep moving.

Males recommend using 50 to 40 lb DB or as heavy as you can handle.

Females recommend using 35 to 25 lb DB or as heavy as you can handle.

Barbells: Use prescribed weight of the workout with barbell.

Fat Bar: Males 70 lbs and Females 50 lbs. The fat bars weigh 20 lbs.

 

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