WODS for the Week of 7.5.2020

Happy Fourth of July!

This is a time of the year when we honor America and reflect on our independence and freedoms.

During these times, it’s easy to be distracted with news and social media.  The heart of any problems lies within yourself.

Take time to reflect on your family and faith and find ways to be a reflection of encouragement.  Instead worrying about our problems, find ways to be hopeful and encourage one another to be better people.

It’s not hard being nice or kind to one another. Be the encouragement someone needs today.

Never Give Up.

WODS for the Week of 7.5.2020

Monday 7.6.2020 @5:30 pm


Set 1: 

500 m run at Fast Pace or Faster

Rest 1:00

300 m run at Fast Pace or Faster

Rest 1:00

200 m run at Fast Pace or Faster.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 2: 

300m run Fast Pace to Faster Pace

Rest 1:00

300m Sprint or Fastest Pace possible.

150 m Recovery Walk

150 m Sprint.

Rest :90 seconds.

Set 3: 

400m run at Fast Pace or Faster

Rest 1:00

200m run Sprint or Fastest pace possible.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 4:

10×50 meter shuttle sprints.  Try to beat your initial 500 m run time as a point of reference.



Each athlete will look find a pace equal to or faster than there MILE PR Pace in this workout. There is limited rest in between intervals, but sufficient recovery time for MILE PR pace efforts in between sets.


The purpose is to push and maintain your paces on a consistent basis for each short interval. Your performance is based on hitting a consistent pace each run.


Find your MILE PR pace and push yourself. Push through the limited rest and keep moving. Breath at a steady rate. Glance at your watch and see where your pace is at the halfway mark of each run. If your running 200m check your time at the halfway mark to determine if you can hold that same time for the last half.


This workout will be for total time.

Thursday 7.9.2020 @5:30 pm

its long day

Each athlete will run a sequence of progressive longer runs to shorter runs.  The pace and rest TBD by the athlete, but your rest period can be no longer than :60 seconds. You can choose to range from a fast pace to moderate pace throughout the workout.

You will perform these as shuttle runs from the starting point to the turnaround point and back to the starting line.  Each athlete will determine there rest period but no longer than :60 seconds after each run. You must start with the longer runs first.

1000 m run

900m run

800m run

700m run

600m run

500m run

400m run

300m run

200m run

100m run.



This workout will be dictated by your legs and how your feeling. If your legs are fresh, than attack that particular interval with a fast pace. If your recovering from the previous interval, than scale back and find your breath and pace. Keep moving.


The purpose is to simulate a longer type run with the different levels of adversity an athlete would face in the midst of longer type runs from varying levels of energy to fatigue.


Focus on the area where you felt the most energy and the least amount of energy. Attack some of the shorter intervals with a fast pace and see how your lungs and body responds.


This workout will be for total time. Focus on your mile splits and find a moderate pace on your splits. A good goal would be nine to twelve minute splits.


WODS for the Week of 6.28.2020

Happy Fourth of July!

We would like to wish everyone a Happy Fourth of July this week. Help us celebrate this week by joining our classes on Monday and Thursday night.  Let’s celebrate our freedoms this week and move forward in celebrating our independence this week.

WODS for the Week of 6.28.20

Short Interval 6.29.20 @5:30 pm


2 Sets:

10x(1 minute at any speed),

:15 second rest in between each :60 second interval.

Each set will be have ten (10) reps (:60 second runs).  The basic format is to run one way for :60 seconds, rest :15 seconds and then match the same distance on the return run back to start line.

You will attempt to match your distance each :60 second interval.

Rest 3:00 minutes between sets.


Each runner will pick there preferred workout speed. Run the first interval while looking at your watch. Stop running after 1 minute. Mark your forward progress. After resting :15 seconds, run back to your original starting point. No looking at your watch until you reach your original starting point. Complete until you complete 10 reps. Rest 3:00 minutes then repeat.


Find a sustainable pace you can maintain for all intervals. Performance in this workout is not based on your speed.

Performance is judged on your ability to consistently pace each 1 minute interval by running the same exact distance.


PIck a pace equal to a max effort speed you can maintain for 15 minutes (nonstop).

Long Interval 7.2.20 @5:30 pm

brace for impact

We will end the week with the BRACE for IMPACT workouts in a partner style workout. We will keep the integrity of the workouts but make some adjustments to incorporate a partner style workout.

You and a partner will pick one of the available options to complete.  Each pair can partition the runs or reps as needed for the workouts of your choosing.

Here are available options for the partner WOD:

Option 1:

Run 3 miles

100 burpees.

Option 2:

Run 3 Miles

100 push ups/200 sit ups/300 air squats

Option 3:

Run 3 Miles

300 calories on any device.

Option 4:

This will be rX Plus Option with a Weight Vest 20/14 lbs.

Run 3 Miles

100 Burpees

300 calories on any device

100 push ups/200 situps/300 air squats




WODS for the Week of 6.21.20

Happy Fathers Day!

We would like to shout out to all of the fathers who strive to be role models and mentors to our kids. This is a tough job, but fatherhood is a wonderful thing.  Happy Fathers Day!

WODS for the WEEK of 6.21.2020

Monday Short Interval 6.22.2020

flying start

5 Sets:

150m Fast or Faster; focus matching or beating your previous time. This will be as fast as you can.

Your starting point will begin 5 Steps from starting line. It is designed to provide you a full running start into your 150 meter sprint.

150 meter recovery walk back to starting line, then,

400m moderate pace. The moderate pace will be based on your Mile PR pace.  You will run :08 to :12 seconds slower than your Mile PR pace.

Rest 2:00 minutes between sets.

Thursday Long Interval 6.25.2020

okey dokey

600 meter moderate pace. This will be :12 to :18 seconds slower than your Mile PR Pace.

600 meter Easy jog.

800 meter Moderate pace. This will be :16 to :24 seconds slower than your Mile PR pace.

400 meter Easy Jog.

1000 meter Moderate Pace. This will be :20 seconds to :30 seconds slower than your Mile PR pace.

200 meter easy Jog.

1200 meter Fast Pace. This will be at  your Mile PR pace. This is designed to be as fast as possible in your Mile PR pace.




WODS for the Week of 6.14.20


Come join us this week for HERO WOD “JERRY.”

WODS for the Week of 6.14.20

Monday 6.15.2020 @5:30 pm

sticking point

5 Sets:

200m run at fast pace as possible (95% of max effort);

200m easy recovery pace;

400m as fast pace as possible (95% of max effort)

100m walk

Rest 3:00 minutes

Why 5 Sets?

Athletes must realize that all workouts have an emotional and mental sticking point. This sticking point is where most athletes want to quit, where a workout gets real, where negative thought grips the mind.

What round do you think will be your sticking point?

How much pain do you think will be your sticking point?

The secret is evaluating your perceived amount of pain at the sticking point vs. actual pain that you’ll experience during the workout.

HERO WOD Thursday 6.18.2020 @5:30 pm


If rowers are programmed we will use ski ergs.

Check out this video:






WODS for the Week of 6.7.20

Hot Days are a Coming!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Monday Short Interval 6.8.20 @5:30 pm


Buy In: Stage at start line and run to the 500 meter mark and back to your bike.

Ten Rounds:

10/7 Cals Assault Bike

20 Meter Sled Push. Athletes will determine their own weight for the workout.

Buy Out:  After last sled push, run to the 500 meter mark and back to the CFE start line.

Stage Bikes and Sleds on the West Side of the gym.

Methodology:    Speed/Strength Endurance

Total Distance:      1000 meter runs; 200 meter sled push; 100 calories.

Scoring:     Total Time.

Thursday Long Interval 6.11.20 @5:30 pm

pacetastic voyage

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

800m at Moderate Pace, :60 second rest;

400m at Moderate Pace, :60 second rest;

600m at Moderate Pace, :60 second rest.

Rest 2:00 minutes.

2x400m at Moderate Pace , :40 second rest B/T

2x200m at Moderate Pace, :40 second rest B/T

2x300m at Moderate Pace, :40 second rest B/T

Rest 2:00

4x200m at Moderate Pace, :20 second rest B/T

4x100m at Moderate Pace, :20 rest B/T

4x150m at Moderate Pace, :20 rest B/T

Methodology:    Aerobic and Lactate Threshold

Total Distance:     5400 meters

Scoring:     Total Time.



WODS for the Week of 5.31.20

Sunny Days This Week!

Looks like a good week to be outside and get some Vitamin D.

Come join us this week.

Short Interval 6.1.20 @5:30 pm


6:00 of 100m sprints on 0:30, rest 3:00;

4:00 of 100m sprints on 0:30, rest 2:00,

2:00 of 100m sprints on 0:30

This is a short and fast workout so be prepared for limited rest and pushing the intervals.

Please scale appropriately to 50 to 75 meters if you cannot maintain the 100m intervals or run 100 meters and rest remaining minute EMOM style.

Methodology:    Speed

Total Distance:      2400 meters

Scoring:     Score will be total amount of intervals completed within time cap. There will be a total of 24 total intervals to be scored.

Long Interval 6.4.20 @5:30 pm


5 x 500m run, 100m walk

Rest 90 seconds

4 x 400m run, 100m walk

Rest 90 seconds

3 x 300m run, 100m walk

Perform each interval set with just 100m walk in between reps. Rest 90 seconds between sets. During the 100m walk, focus on bringing your breathing under control, clearing the fatigue from your legs, and being ready to accelerate right into the next interval once you cross the 100m return mark.

Intervals will be paced off your 1-mile PR time. As the volume builds during this workout and the fatigue begins to set in–work to hold your paces.

Methodology:    Aerobic Threshold

Total Distance:      5000m

Scoring:     WOD is for total time



WODS for the Week of 5.24.20

Memorial Day Murph!

We will not be having our normally schedule class tomorrow but invite you to join us at CrossFit Springfield for Memorial Day Murph! Gym hours are from 7am to 11am.  Hope to see everyone there.

Thursday May 28th @5:30 pm

dogwood bridge

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!


WODS for the Week of 5.17.20

Welcome Graham Smitham to CFE!

We want to welcome Graham as our newest Crossfit Springfield Endurance coach! Graham has been a proponent of our programming and has been a consistent participant in our classes through the years. We are excited to have Graham join our group and we are certain the community will embrace him with open arms.

Guess Who’s Back?

We are looking forward to running again outside at our normally schedule class times of Monday/Thursday night at 5:30 pm.

Come join us out on the back lot for a great week of programming, friendship and community.

Short Interval Monday 5.18.20 @5:30 pm

runaway train

Thirty-Three Minute Running Clock:

0:00 - 6:00

400m Run (Fast Pace)

100 m Jog

300 m Run (Fast Pace)

6:00 - 12:00

400m Run (Fast Pace)

100m Jog

300m Run (Fast Pace)

12:00 - 17:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

17:00 - 22:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

22:00 - 26:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 Meter Sprint

26:00 - 30:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 meter Sprint

30:00 - 33:00

Shuttle run to the 25 meter mark and back; 50 meter mark and back; 75 meter mark and back; and finally 100 meter mark and back.

Thursday Long Interval 5.21.20 @5:30 pm


1×1000 meter jog; rest :60 seconds;

2x500m; rest :60 seconds between each effort;

1x800m jog, rest :60 seconds;

2x400m; rest :60 seconds between each effort;

1x600m jog; rest :60 seconds;

2x300m; rest :60 seconds between each effort;

1x400m jog, rest :60 seconds;

2x200m, rest :60 seconds between each effort.


We last ran this the week of 3.11.2018 for reference. All runs will be at a moderate pace minus the jogs.



WODS for the Week of 5.10.20

Happy Mothers Day!

Happy Mothers Day to all of the awesome moms out there. Our community at Crossfit Springfield is well represented with strong moms in the gym. They are also strong in family bonds, faith, friendships, and selflessness in raising kids.  This week when you get a chance thank a mom at the gym this week.

three peat

Workout #1: Short Interval

Three Rounds: 

100m Run (Fast Pace)

100m Walk

200m Run (Fast Pace)

200m Jog

300m Run (Fast Pace)

Rest :60

300m Run (Run Faster than previous 300m run)

Rest 3:00 Between Rounds

Workout #2: Long Interval

2000 Meter Run Time Trial

This will be much the same premise as the Mile Time Trial. Find a consistent pace and push yourself.  Focus on your 400m splits and go for it.



WODS for week of 5.3.20



Happy Birthday J. We can’t wait to be back at the gym again and looking forward to moving forward and pushing through the obstacles put in front of us. Your leadership and servant attitude gives us hope of moving forward and blazing the path to bigger and better things.

Warm Up /Routine

Suggested Warm Up prior to our weekly programming.

  1. Leg Swings Side to Side then Front to Back. Perform 20-30 swings per leg.
  2. Calf Stretch against wall, rig, curb.
  3. Over the Hurdle – Knee over hurdle. Chest up, Focus on heel to toe movement.
  4. Knee to Chest
  5. Figure Four – grab bottom of foot, pull up ankle to chest. Alternate feet for 1-2 second pause.
  6. Lunge- Don’t Arch Back; push palm in air for additional stretch.
  7. Lunge with Torso Twist.
  8. Toe Touch- Toe up grab with opposite hand.
  9. Soldier Kick – Kick opposite foot to hand.
  10. High Knees
  11. Butt Kickers
  12. One Leg High Knee Skip – Pull Same Leg in a high knee fashion. Pull leg, stutter step, Pull leg so on.
  13. Toes Out Walk
  14. Toes In Walk
  15. Walk on Heels
  16. Walk on Toes
  17. Run 30 meters x2 Jog
  18. Run 40 meters x2 Jog
  19. Run 50 meters x2 Jog to Run
  20. Run 100 meters x2 Run at fast as your legs will let you.


Short Interval Work: 5.4.2020

Thirty Six Minute Running Clock:

Every four (4) minutes each athlete will run 400 meters. Push a fast pace (Mile PR pace). Try to stay within a 3-5 second window +/- of your intervals.

Additional options:

Run 300 meters within the time cap.

Run 2:00 minutes and rest 2:00 minutes.

You will score nine rounds individually.

Long Interval Work: 5.7.2020

Mile Time Trial.

This will be established a CFE Benchmark WOD.  This is a good time to establish your MILE PR Pace, regardless of the time.  Once you establish your MILE PR pace, then we can help you lower that time.

Perform a ten to fifteen minute warm up prior to running your time trial.  Refer to above stretching routine.

Focus on staying within your mile pace and push when needed. Each person is different when it comes to running for a time trial. Find your rhythm and go for it.

For those who ran a mile last week, compare your times from last week.

Hints to running a fast mile time trial:

  1.  Run Fast
  2. No distractions like ear buds or phone in the hand.
  3. Find someone to partner up with to push your pace.
  4. Focus on your 400 meter splits. This will give you a good indication of your pace.
  5. Keep Moving and Go Hard.





Keep Moving!