WODS for the Week of 11.8.2020


Lots of endurance athletes representing at Dogwood Canyon this weekend. Congrats to Summer Rund for finishing in 2nd place in her division 40-44 for the 25K race with a time of 2:44.

WODS for the Week of 11.8.2020

Monday 11.9.2020 @5:30 pm


8 Rounds For Time:
Run 200 Meters
11 Dumbbell Burpee Deadlifts (60 lb / 35 lb dumbbells).

The workout calls for 60lb DBs. Due to the limited amount of DB, we will be using 50/40 lb for Males; 35/25 for Females.

Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson died serving during Operation Enduring Freedom.  Tumilson, 35, of Rockford, IA; assigned to an East Coast-based Naval Special Warfare unit, died August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter he was riding in crashed.  See also 31 Heroes.

He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye. Tumilson’s dog, Hawkeye, laid by his casket during the funeral.  1,500 people were in attendance and Hawkeye didn’t leave until he was finally coaxed to stand and walk away.

This Hero WOD was originally posted by CrossFit’s Mainsite on July 4, 2012.

Workout Detail:

Pretty simple. Run 200m and then 11 burpee deadlifts.


This is a speed based workout with very low volume as far as distance, but focus on intensity.  The deadlifts are strength endurance this week to incorporate high intensity intervals.


Keep Moving through the burpee deadlifts. Use a weight to cycle through the reps.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time.

Thursday 11.12.2020 @5:30 pm


3 rounds

200m, (Goal is <1:00 to 1:15 each run)

400m, (Goal is <2:00 to 2:30 each run)

600m (Goal is <3:00 to 3:30 each run)

(rest as long as it takes to run the distance)

Workout Detail:

Focus on a moderate to fast pace for this workout. Your pace will be dictated by feel and how athlete responds to each rest period.


This is a Lactate Threshold workout. Higher volume workouts with longer distance intervals at higher intensities with less rest between reps and/or sets.


Track your rest periods and hit the same paces for each round.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time. This will be a benchmark workout.



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