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Weekly WODs: July 17-23, 2017

July 16, 2017


12 x 400 meter w/ 60 sec rest

This workout should be scaled for all levels. We’ll be seeing this workout repeated every other week, but with decreasing amounts of rest. This workout is all about pacing. You need to identify and maintain a pace that you can hold across all 12 repeats. Over the next few weeks you will test that pace against less and less rest.
Record fastest and slowest 400.

Thursday “On your own”:

2 Rounds:
1600 meters, 90 Sec rest
800 meters, 3 min rest

Again, we are focused on pacing here. Maintain the 1600s within 5 sec. Maintain the 800s withing 2-3 secs. Focus on running your 800s faster than your mile pace.


Endurance will meet at CrossFit Defined Lakeview at 9:00 a.m. for our Simulated Long Run workouts. Come see what all the fuss is about.

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