Endurance Team
« Previous Entries5K Run/Walk ~ Followed by food, raffles, and FUN! ~Sat., 4/6
Friday, March 29th, 2013Please join Kristin & Katie Gaynor and I-Train as they raise funds to support wounded soldiers via The Red Sox Foundation/Run to Home Base 2013. Visit www.runtohomebase.org & check out their fundraising pages! We’ll be having a 5K Run/Walk from I’Train’s house (just 2.8 miles from Cynergy) 9 Marion Lane, East Bridgewater Saturday, 4/6 at [...]
CCFE Team WODs Jan Week 5
Sunday, January 27th, 2013WOD 1 Run 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds or Row 4-6 x 1000m, recover 2:00, hold efforts within 3-5 seconds WOD 2 Run 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds OR Row 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds
CCFE Team WODs Jan Week 4
Sunday, January 20th, 2013WOD 1 Run or Row 6-8 x (1:30 on, 1:00 off) WOD 2 Run 1 x 1Mile Time Trial, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds Row 1 x 2k Time Trial, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds
CCFE Team WODs Jan Week 3
Sunday, January 13th, 2013WOD 1 Run or Row 10-12 x :30sec, recover 2:00min, hold distance across all efforts WOD 2 Run or Row 5K
CCFE Team WODs Jan Week 2
Monday, January 7th, 2013WOD 1 Run 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds OR Row 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds WOD 2 Run or Row 6-8 x 2:00 on, 2:00 off, hold distance across all efforts
CCFE Team WODs Jan Week 1
Sunday, December 30th, 2012WOD 1 Run or Row 5:00 Minutes on 2:30 Minutes off 6:00 Minutes on 3:00 Minutes off 7:00 Minutes on *record distance traveled on each timed run/row WOD 2 AMRAP 20 200M Run/250M Row 30 seconds rest *rest counts as part of the 20 minutes *record number of completed runs/row
CCFE Team WODs Dec Week 4
Sunday, December 23rd, 2012WOD 1 Long Intervals Run: 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds Row: 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds WOD 2 Short Intervals Run: 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds Row: 10 x 250m, rest 90 seconds, hold splits within 2-3 seconds [...]
CCFE Team WODs Dec Week 3
Monday, December 17th, 2012WOD 1 CCFE Warm Up Run or Row 20 Minutes of 1 Minute at 90% effort, 1 Minute at 50% effort WOD 2 CCFE Warm Up 2-3 x 1 Mile Run Rest 7 minutes between efforts OR 2-3 x 2K Row Rest 7 Minutes between efforts
CCFE Team WODs Oct Week 4
Sunday, October 28th, 2012WOD 1 CCFE Warm Up 6 x 800m rest 2:00 min, hold efforts within 3-5 seconds WOD 2 CCFE Warm Up 10 Hill Sprints (250 M) all out effort Recovery is walk back + 1 minute
CCFE Team WODs Oct Week 3
Sunday, October 21st, 2012WOD 1 CCFE Warm Up Row or Run 8 x 1:30 minutes on, 1:00 minute off WOD 2 CCFE Warm Up 1 Mile Time Trial Rest 5 minutes 3 x 600M, Rest 1:30 holding each 600 to 2-3 seconds
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