Run

WOD

Dynamic mobility and POSE drills-pulls, wall leans and pull, hops, etc....

Run a 5k or run 6x800m intervals with a 2' rest between intervals holding times as close as possible. Scale running capacity based on your development.

Static and relaxed mobility after running

Post times to comments

Wishing our athletes that are running the 5k @ the 4th Annual Spur On Run!

Go Missy, Shelley, Corey, Troy, Robbie, Clint, Charlie, Miles, Jill, and anyone else that is running today!

Also, we will not have a 8 or 9am class today due to our coaching staff being at the run. We will still have the 10am class!

Comments

Corey commented on 11-Sep-2010 11:56 AM

Great time at the Spur On 5k this morning! Troy, Charlie, Robbie, Terra, Missy, and Miles all rocked it! Sorry if I left someone out. My time was 21:52. Made a wrong turn and lost some time, but pretty happy with it overall. Charlie and Miles killed it.

Matt commented on 11-Sep-2010 01:51 PM

6x800m intervals. Fastest interval was 3:15, slowest was 3:50. Suckfest. The track was awful lonely. I know many were at the Spur On run, but I'm thinking everyone else did a little cherry picking.

Peter commented on 11-Sep-2010 02:32 PM

I wish I knew about the race a few weeks earlier. I did a 5k in my neighborhood. Time: 22:05. I haven't timed my 5k since I started crossfit. I had a 9:30 pace a year ago. My first mile was 6:47. I slowed down a bit due to it being a construction zone. Good job to all today!

Michele commented on 11-Sep-2010 09:03 PM

5K at the Spur On. Beat my goal! 29:58 - pretty pleased with it!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment