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


scoot

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.

Then,

Ten Minutes:

EMOM

5 Burpee Box Jump Overs.

On the last minute each athlete will attempt

Max Burpee Box Overs.

Score:

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:

AMRAP

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:

EMOM:

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


"COFFLAND"

 

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.

https://www.crossfit.com/workout/2017/11/13#/comments

 

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.


 

Merry Christmas from Crossfit Springfield Endurance!

Merry Christmas and Happy New Year!

The coaches at Crossfit Springfield would like to thank everyone for another great year and looking forward to 2020.  Come join us this week for the annual 12 Days of CFE workout.  This will be our only scheduled class this week.  Looking forward to seeing everyone this Monday night.


Monday December 23, 2019 @5:30 pm


12 days of CFE

There will be a fifty minute time cap.

You will perform the movements as the song sounds. 1, then 2 to1, then 3 to 2 to 1 and so on……..

On the First Day of CFE Coach Jenn C. said to me, 100 meter run.

On the Second Day of CFE Coach B. Rice said to me, 2 Devils Press. (rX 40/25)

On the Third Day of CFE Coach Allison said to me, 3 DB Thrusters. (rX 40/25)

On the Fourth Day of CFE Coach Jenn C said to me, 4 burpees.

On the Fifth Day of CFE Coach B. Rice said to me, 5 Push Ups.

On the Sixth Day of CFE Coach Allison said to me, 6 Box Jump Overs. (rX 24/20)

On the Seventh Day of CFE Coach Jenn C. said to me, 7 Air Squats.

On the Eighth Day of CFE Coach B. Rice said to me, 8 Calories Ski.

On the Ninth Day of CFE Coach Allison said to me, 9 Walking Lunges (L1/R1 and so on)

On the Tenth Day of CFE Coach Jenn C said to me, 10 Calories Assault Bike.

On the Eleventh Day of CFE Coach B. Rice said to me, 11 D Ball Clean over the shoulder (100/70) Scaled use 30/25/20 wallballs.

On the Twelth Day of CFE, Coach Allison said to me, 120 Double Unders. (Scale 200 singles).

WODS for the Week of 12.15.19

Good Luck Alex!

Crossfit Springfield Endurance is recognizing athlete,  Alex Tharp.  Alex ships off to Ft. Benning, GA for twenty two (22) weeks in order to complete basic infantry training with the Army.   After his basic training, Alex’s goal is completing eight (8) weeks of RASP (Ranger Assault Program).  His ultimate goal is to complete Airborne School and further his military career as US Army Ranger.  Alex’s father was a military veteran.  Alex wants to follow in his father’s footsteps and achieve a lifelong goal to be in the Army and serve his country.  We admire Alex for the desire and dedication to serve our country.   Alex works hard every endurance class and has no quit.  He has been attending classes since the summer with a goal to get into shape for his upcoming training. Due to the fact he was often ahead of everyone else, we only saw his back during the workout. Good Luck Alex.  We commend you and wish you the best in your journey and travels.


WODS for the Week of 12.15.19


Monday 12.16.19 @5:30 pm


allisons road

Five Minute AMRAP:

700 meter Row

7 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

30/24 Calories Assault Bike

Rest 3:00

Five Minute AMRAP

500 meter Row

5 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

20/15 Calories Assault Bike

Five Minute AMRAP

300 meter row

3 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

15/12 Calories Assault Bike

Done.

Score: Each AMRAP separately, as well as total time for each bike interval.


HERO WOD Thursday @5:30 pm


The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.  In honor of our service members during the holiday season.

WODs for the Week of 12.8.19

POST Woddy’s got you down and out?

Maybe a little too much festive cheer at the 2019 Woddy’s? We know how to sweat it out. We are looking to blowing out the holiday cheer from the Woddy’s. Come join us this Monday.


WODS for the Week of 12.8.19


Monday Short Interval 12.9.19


CFE 3,2,1..........Go!

Thirty One Minute Clock:

0:00 – 3:00: 24/18 Calories Ski Erg

3:00 -6:00: 150 Double Unders (Scale with 200 singles)

6:00- 9:00: 30/20 Calories Assault Bike

9:00 – 12:00: 15 Devils Press 40/25

12:00 – 15:00:  300 meter run

15:00 – 17:00: 18/12 Calories Ski Erg

17:00 – 19:00: 100 Double Unders (Scale with 150 Singles)

19:00 – 21:00: 20/10 Calories Assault Bike

23:00 – 25:00: 10 Devils Press 40/25

25:00 – 26:00: 12/6 Calories Ski Erg

27:00 – 28:00: 50 Double Unders (Scale with 100 singles)

28:00 – 29:00:  10/5 Calories Assault Bike

29:00 – 30:00: 5 Devils Press 40/25

30:00 – 31:00: 100 meter run

You will score each run interval in Wodify.


Long Interval Thursday 12.12.19


cindi special

Fifteen Minute Clock:

5 Thrusters 95/65

5 Burpee Pull Ups

200 meter run = 2 reps

30 Double Unders

Rest Four Minutes.

Fifteen Minutes:

5 Power Cleans 95/65

5 Front Squats

5 Shoulder to Overhead

200 Meter Run= 2 reps

Total Score will be total amount of rounds and reps.

 

WODS for the Week of 12.1.2019

December Crossfit Springfield Endurance Schedule!

With the busy month of December upon us we want to pass on our December Schedule to end the year.

December Schedule:

Monday, December 2- Normal Class

Thursday, December 5- Normal Class

Monday December 9- Normal Class

Thursday, December 12 – Normal Class

Monday, December 16 – Normal Class

Thursday, December 19- HERO WOD

Monday, December 23-12 Days of CFE with CFE Coaches Jenn C; Allison M; and B Rice.

We will not be having our normal schedule classes December 26-January 1. We will return to normal programming on Thursday, January 2nd.

Have great month and looking forward to the many blessings of the season.


Monday, December 2, 2019 @5:30 pm


fourget this

Thirty Minute Clock:

Six Rounds (Four Minutes of Work)

Two Minutes: Run 300 meters.

Two Minutes: As many calories in the two minute time frame on the Assault Bike.

Rest :60

Repeat

Your score will be the total amount of calories.


Thursday, December 5, 2019


cardio party

Thirty Minute AMRAP:

600 meter run

40 Double Unders

20 Push Ups

10 Burpees

Never Give Up