WODS for the Week of 2.16.20

HERO WOD Week at Crossfit Springfield Endurance.

Come join us this week for a couple of challenging WODS for everyone to enjoy.

See below for more workout details.

Monday 2.17.20 @5:30pm

Happy President’s Day!

electoral college

For Time:

Run 1600 meters

16 Back Squats 135/95

(Scaled start a lighter weight then RX and continue to add 20lbs for Males and 10lbs for Females) 

(RX+ Start at heavier weight and continue to add 20lbs for Males and 10lbs for Females) 

Run 800 meters

8 Back Squats 155/105 (Scaled 115/65)

Run 600 Meters

6 Back Squats 175/115 (Scaled 135/75)

Run 400 meters

4 Back Squats 195/125 (Scaled 155/85)

Run 200 meters

2 Back Squats 215/135 (Scaled 175/95)

Run 100 meters

1 Back Squat 235/145

You can perform this as a heavy One Rep Max that you can handle for one rep. 

tuder (HERO WOD)

  • For Time (with a Partner)
  • 1 mile Run (together)
  • 31 Push-Ups (each)
  • Then, 20 Rounds of:
  • 3 Deadlifts (135/95 lb)
  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • Then, perform:
  • 31 Push-Ups (each)
  • 1 mile Run (together)

Partition reps as needed within the 20 rounds of barbell work.

Background: This hero workout is dedicated to Officer Sean Tuder of the Mobile Police Department who was fatally shot Sunday, January 20, 2019 while following up on an investigation.

Tuder was shot while with a group of officers attempting to arrest 19-year-old Marco Perez, about 3 p.m. Sunday at the Peach Place Inn on Leroy Stevens Road in West Mobile.

“He was one of those guys that certainly resonates in your mind as somebody that’s a true leader and had a true commitment to doing his best in this community to keep it safe and to be a role model for others,” Battiste told news media reporters.

“He was really just getting into that part of his career where he started having an impact on not just the people in the community but the men and women who work here in this department,” said Battiste, who also asked the community to pray for Tuder’s wife, his parents and other family members “because this is going to be a difficult time.”

Tuder was leading an arrest team for Perez who was wanted on multiple firearms and burglary charges by Mobile police and federal authorities. He was subsequently taken into custody after Tuder was shot, Battiste said.

Tuder joined the Mobile Police Department in March 2016 and was assigned to a high crime area of the city. He was honored as the department’s Officer of the Month in August 2017. He was recognized for making numerous drug arrests including four cases submitted for federal prosecution and the recovery of six firearms.

This workout was created by CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA) who hosted an event on January 20, 2020, to commemorate the memories of Tuder.


WODS for the Week of 2.9.20

Midwest Meltdown Aftermath!

Several Crossfit Springfield athletes took part in the Midwest Meltdown IV this past weekend at Crossfit Provision, Springfield, MO.  Congrats to all of those athletes competing and finishing strong.

Monday 2.10.20 @5:30 pm

Fantastic Beast

Warm Up:

3x:60 seconds w/:90 second rest in between. Bike 14/10 calories.


For Time

20 Mountain Climbers (R1/L1)

4 Devils Press 40/25

12/10 Calories Assault Bike

20 Alternate Dumbbell Snatches 40/25 (Use one DB)

6 Devils Press 40/25

14/12 Calories Assault Bike

20 Dumbbell Alternate Clean and Jerk 40/25 (Use one DB)

8 Devils Press 40/25

16/14 Calories Assault Bike

20 DB Thrusters 40/25

10 Devils Press 40/25

18/16 Calories Assault Bike

Thursday 2.13.20 @5:30 pm

up down back and forth

Two Rounds:

100 Double Unders

25 Deadlifts (155/105)

50/35 Calories Rowing

25 Bar Facing Burpees

12 Cone Touches (You will run and touch cones. Each cone will be set up at each corner on the outside of the rigs).

WODS for 2.2.20

Super Bowl Hangover?

The Super Bowl party have you feeling not so well. Come join us this week to clean out all of the food and beverages.

Monday 2-3-20, @5:30 pm

tri sprint

Thirty Minute Running Clock:

22 Minutes:


16/12 Cals Ski

12/8 Cals Assault Bike

400 Meter Run

Rest 3:00

Remaining Time (5:00) Farmers Carry 70/55

You will use the lanes in the back lot.  These are approximately 20-25 meters.

You will score total reps and total meters of farmers carry.

Thursday 2.6.20 @5:30 pm

bear trap

Partner WOD

2000 M Row. Switch every 250 meters.

1600 M Run. Switch every 400 meters.

120 Double Unders. Each person must perform 120.

80/60 Calories Assault Bike. Switch every 10 calories.

40 Burpee Box Overs 24/20. Over and Back then switch.

20 Bear Crawls. Rig to Rig. Partner A goes, then Partner B. Keep up this scheme for all 20 reps.





WODS for the Week of 1.26.20

Super Bowl Week

In ordinary circumstances, the Super Bowl is a celebration and culmination for loyal fanbases. This year, the Kansas City Chiefs, are one of the participants and we are going to celebrate and prepare for the big game on February 2 between the Chiefs and 49ers.

Check out our Chiefs inspired workouts this week. You don’t want sit around the Mahomes this week.

Monday 1.27.20 @5:30 pm


For Time:

For Super Bowl LIV (54)

Partner WOD

54 Calories Assault Bike

54 Overhead Squats 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.

54 Calories Ski Erg

54 Hang Power Snatch 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.

54 Double Unders (Each athlete will complete 54 double unders. You can work simultaneous. Scale will be 108 singles)

54 Hang Power Cleans 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.

Thursday 1.30.20 @5:30 pm 


Four Rounds for Time: (Football Game has 4 quarters)

200 Meter Run (Harrison Butker #2)

10 Burpees (Tyreek Hill #10)

15 Push Ups (Pat Mahomes #15)

26 Calories Assault Bike (Damien Williams #26)

32 Walking Lunges (Tyrann Mathieu #32)

55 Air Squats (Frank Clark #55)

87 Double Unders (Travis Kelce #87)


WODS for the Week of 1.19.20

Chiefs to the Super Bowl!

Congrats to the Kansas City Chiefs for earning the ticket to Super Bowl 54.  By the way did you see Patrick Mahomes run during the game. He must do Endurance classes on Monday and Thursday night 5:30pm.

Monday 1.20.20 @5:30 pm


Thirty Minute Running Clock:

Five Rounds: (Four MInute Rounds)

2:00 minutes 25/20 Calories Assault Bike

2:00 minute rest

On the last two minute interval each athlete will attempt

Max Calories Assault Bike

Rest 2:00 minutes.


Ten Minutes:


5 Burpee Box Jump Overs.

On the last minute each athlete will attempt

Max Burpee Box Overs.


Max Calories assault Bike

Max Burpee Box Overs.

Thursday 1.23.20

easy peasy

Partner WOD

300 Double Unders (One athlete at a time will do a deadlift hold while the other athlete is doing double unders. The starting weight will be 185/125)

150 Calories Ski Erg (One athlete will hold bar overhead while the other athlete is doing ski erg. The weight for the barbell will be 95/65)

75 Hand Release Push Ups (The other athlete will hold a plank while the other athlete is doing push ups)

25 Curtis Ps 95/65 (Hang Power Clean, Right Lunge, Left Lunge, Push Press) (One athlete will do a front rack hold hold while the other athlete is performing the barbell movement)

Partition Reps as you want.

For Total Time.


WODS for the Week 1.12.20

2020: CFE Moving Forward!


With the new year,  comes new things.  We will look to find fresh programming and provide our classes unique opportunities to test different capacities.  This means getting uncomfortable.  We will continue to push  athletes beyond expectations to achieve full potential.

Here are some 2020 goals:

  • Month long Endurance Challenges that build up to the final goal at the end of the month.
  • Local CFE Seminar taught by our coaches.
  • Opportunities to serve and mentor in the community.
  • Strength Based programming (sleds, tires, ropes, weight vests, etc.)
  • Mobility and Stretching

Our classes wouldn’t be possible without the continued support of our athletes at Crossfit Springfield and Crossfit Springfield owners, Jeremy and Jenny Mhire.  We thank you.

Come check us out.

Monday/Thursday night @5:30 pm.

Monday 1.13.20 @5:30 pm

crazy eights

Eight Minutes:


5/3 Calories Ski Erg

5/3 Front Squats 95/65 (Scaled Weight 75/45)

Guys will start at 5 cals/reps; Girls will start at 3 cals/reps.

You will add one rep and calorie each time. After you do 5 reps and calories, then next round you will do 6 calories and 6 front squats and so on for eight minutes.

Rest 2:00 minutes

Score will be for total reps.

Eight Minutes:


200 meter run

Rest 2:00 minutes.

No score, just run each interval within the time cap.

Eight Minutes:

50/40 calories on Assault Bike

At the top of each minute you will do three burpees over bar, then continue on the bike to get to 50/40 calories on the bike. You eight minutes to achieve the calories. You will start the interval with three bar over burpees, then on the bike.

Total Time to bike the calories.

HERO WOD Thursday 1.16.20 @5:30 pm



U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

For Time

  • 6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

  • 800 meter Run
  • 30 Push-Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

Scaled Version:

  • Four minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

  • 400 meter run
  • 15 push ups, ring rows, push ups on box.

This was originally programmed on Crossfit Main site on 11/13/17.



WODS for the Week of 1.06.20

Happy New Year!

We want to welcome you to a new year and looking forward to another great year of programming and pushing our athletes to be the best they can be as an athlete and person.

Monday Short Interval 1.06.20 @5:30 pm

21 minutes

Workout Description:

7 Rounds:

Minute One:  12/9 Calories Assault Bike

Minute Two:  35 Double Unders (Scale with 70 singles)

Minute Three:  Max Burpee box-over 24/20

Rest :60 seconds

Repeat cycle for 7 rounds or 21 minutes of work total. The clock will be set for twenty seven (27) minutes total.

Workout Detail:

Just get through the reps as prescribed in the first two minutes. The third minute is max burpee box overs.

Your Score:

You will score the total amount of burpee box overs completed over the seven (7) rounds.

After the WOD the class will have some abs with Allison.

Thursday Long Interval 1.09.20 @5:30 pm

stretch it out

Thirty Minute Running Clock:

Five Minutes:

1000/800 meter row/ski remaining time rest.

One Minute:

10/10 Round of Annie

Double Unders and Sit ups

Four Minutes:

800/600 meter row/ski

Two Minutes:

20/20 Round of Annie

Three Minutes:

600/400 meter row/ski

Three Minutes:

30/30 Round of Annie

Two Minutes:

400/200 meter row/ski

Four Minutes:

40/40 Round of Annie

One Minute:

200/100 meter row/ski

Five Minutes:

50/50 Round of Annie.


Never Give Up