WODS for the Week of 1.31.21

Midwest Meltdown 2021!

The Midwest Meltdown is a 3 person, same sex, team competition hosted by CrossFit Provision. The comp will start at 3 PM on Friday, February 5th and finish in the afternoon of Saturday, February 6th!

There will be several teams from our gym, so come out and enjoy the day with us.

Midwest Meltdown link event:


Facebook Link:


WODS for the Week of 1.31.21

Monday 2.1.21 @5:30 pm

i'm picky

Forty Five Minute Running Clock:

This will be a progression to increase meters and calories on the assault runner and/or outside run and assault bike/ski erg in incremental phases. You will increase 100 meters on each run, and increase 5 calories on each bike or ski interval. Each athlete can pick your capacity for each interval. Just pick one and go.

100 meter Run/5 Calories Assault Bike/Ski Erg

200 meter Run/10 Calories Assault Bike/Ski Erg

300 meter Run/ 15 Calories Assault Bike/Ski Erg

400 meter Run/20 Calories Assault Bike/Ski Erg

500 meter Run/25 Calories Assault Bike/Ski Erg

600 meter Run/30 Calories Assault Bike/Ski Erg

700 meter Run/35 Calories Assault Bike/Ski Erg

800 meter Run/40 Calories Assault Bike Ski Erg.

And so on until you reach the forty five minute time cap.

If you finish all of the runs and calories within the 45 minutes then you will be done.

There is no built in rest so pick a pace and keep moving.

Workout Detail:

This is designed to be a steady workout at a moderate intensity to develop fuel efficiency, muscular, skeleton system, and aerobic endurance. There is no pace parameters or goals for paces. We are looking to mix up the cycle and add some different devices this week. This will be a longer workout so keep moving and grind away at those meters and calories.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Steady Eddie will be the goal of this workout. Stay on your runs at a moderate intensity. Bike/Ski intervals are designed to test your capacity and thresholds when legs get tired and not wanting to move.

Your Score:

You will score the total calories on the bike or ski erg. You can write the meters ran in the comments section of Wodify.

There will be 3600 total meters to be ran and 180 calories to burn.

Thursday 2.4.21 @5:30 pm

bombolini II

Three Sets:

500 Meters Fast, 300 Meter Recovery Jog, 200 Meter Sprint. No rest between intervals.

Rest 2:00 minutes between sets.

Workout Detail:

ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three. Then the athlete will do a 300 meter recovery jog. You will finish with a 200 meter sprint as fast as you can maintain.

Aerobic Capacity:


Workout Hints:

This WOD has three different paces. You should push the pace on your 500 meter at a Mile PR pace or faster. The 300 meter run should be a jog or easy pace. The 200 meter run at the end is as fast as you can maintain the pace.

Your Score:

Total Time for the entire 3000 meters ran.







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