WODS for the Week of 1.17.21
We are in the middle of January and we will be continuing to ramp up the programming as the month continues.
Have you been holding the off button in trying our endurance classes? All it takes is for you to hit the “ON” button.
Come check us out this week.
Monday 1.18.21 @5:30 pm
sparkler
1 x 400m, rest 60 seconds
2 x 300m w/ 100m walk between reps
Rest 3:00
1 x 400m, rest 60 seconds
3 x 200m w/ 100m walk between reps
Rest 3:00
1 x 400m, rest 60 seconds
4 x 100m w/ 100m walk between reps
All interval runs will be at Mile PR pace.
Goal Paces:
400m <2:00
300 <:90
200 <:60
100 <:30
Workout Detail:
This is a workout designed to hit your fast paces with little rest in between. Focus on the paces throughout the workout.
Aerobic Capacity:
V02
Workout Hints:
Get as much as you can out of the rest period. Hit those paces hard.
Your Score:
Total Time to complete the meters to include the rest time. There will be 2800 meters involved in this workout.
Thursday 1.21.21 @5:30 pm
HERO WOD "KERRIE"
Wearing a weight vest, 10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Proximal Endurance 