METCON
Running Time 
4 x 400m Sprint (90 Second Rest Between Sprints)
3 min Rest
2 x 800m Run (3 minute Rest Between)
Post best 400m time and best 800m time below!!
WOD 7-1-15
23 thoughts on ““WOD 7-1-15””
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I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam.
"Will Smith" FR23 Athletics Athlete
TESTIMONIALS
1:31 for 400m, 3:38 for 800m, that’s an 18 second improvement on my 400m in September – it must be all the Christmas cake fuelling me!
A lovely morning for some running
400m Run 1 – 1.48, Run 2 – 1.49, Run 3 – 1.52, Run 4 – 1.54
800m Run 1 – 3.38, Run 2 – 3.33
Not feeling optomistic about today
Running in Sligo in January?? Come on, v u seen the rain put there?? My poor new nano’s will b ruined after it. Edel u must have enjoyed ur Helen WOD yday wen we have go outside today. Me didn’t even pack a rain coat tut tut
1.49, 1.49, 1.50, 1.50 for the 400m runs
4.07 and 3.57 for the 800m runs plus bonus wod at the end, especially for the 12.30 class. Thks Cam and Edel….it really floored me.
Bad dum ching!
2.01 for 400m and 4.27 for 800m and all ye cherry picking mo foes not coming in today ice I can do it any 1 can was great day to run
1:38 best for 400m
3:29 best for 800m
got an extra WOD after all that running for 12:30pm class!! thanks guys
Oh a very disappointing WOD. Bad time of 1.02 for best 400m and 2.06 for best 800m. Xmas really affecting me still. Will get better dough
Showed up for a running wod!
1:20 best for 400
3:02 best for 800
1:50 for best 400m. Didnt get to do the 800m, sharp pain in hamstring so stopped. think legs were just in shock from last few days! Seems to be ok now though so will try it again hopefully next week!
1.45 400m 3.29 800m
lots of work to do . They were flying at 6pm.
Best 400m was 1:20 and best 800m was 3:27. Really enjoyed this one!!!
Ciara glad ur ok was worried.. 1.55 best for 400m
3.38 best for 800m
I know we all give out about the running but bet ye all feel great after!!
Well done all have to say I know it’s early days but the running seems more bearble than the circle laps in doorly park?
Best 400m 1:22 and best 800 2:35.
Whoops, that’s 3:13 for the 800m. I wish I was that fast..
D’OH! I shouldn’t try to do any math that shortly after a workout. It’s 3min for my best 800m and 3:13 for the second one.
Who kept moving the stop sign & wheelie bins ?? Best 400m was 1:38 and 800m 3:26.
Fun WOD tonight, got in before the rain too!! 400m in 1:01 and 800m in 2:40…
1.21 best time on 400m
2.44 on the 800m
Lovin that new hill…
1.24 best 400
3.03 best 800
Total time 22.30 with rest. The hardest part of this wod was the maths. Should be long distance equations rather than long distance running.
400m best time 1.12
800m best time 2.46
Missed yesterday so did this WOD today..
Best 400m 1.34
Best 800m 3.22