WODs for the Week of 7/1

5p

 

Thursday 5P crew and their fearless leader!

**** Hey guys- We had some schedule conflicts this week with the coaches and THIS WEEK ONLY we will hold Tuesday’s day time class at 9AM NOT 10AM! Sorry for any inconvenience this might cause any of you. We will NOT have any classes on Thursday due to the holiday.

Short Interval (Mon 5pm, Tues 10AM): 10 x 30 seconds max effort, rest 2:00 between each rep

C2: 10 x 30 seconds max effort, rest 2:00 between each rep

Long Interval (Thurs 10AM, Thurs 5PM): NO CLASS 4th of July

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. NO classes on Thursday this week due to the 4th- stay safe, don’t blow any fingers off!

3. THIS WEEK ONLY we will hold Tuesday’s day time class at 9AM NOT 10AM! Sorry for any inconvenience this might cause any of you

WODs for the Week of 6/24

Bring those jump ropes to class this week, its time to practice some rope drills!

Short Interval (Mon 5pm, Tues 10AM):  400m TT, rest 2:00, then 8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 8 x 250m, hold all times within 2-3 seconds, rest 1:30 between each 200m

Long Interval (Thurs 10AM, Thurs 5PM): 400, Rest 1 Minute, 800, Rest 2 Minutes, 1600, Rest 3 Minutes, 800, Rest 2 Minutes, 400

C2: 500, Rest 1 Minute, 1000, Rest 2 Minutes, 1600, Rest 3 Minutes, 1000, Rest 2 Minutes, 500

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

 

WODs for the Week of 6/17

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CFE Coach Leslie at Crossfit Aruba… must be rough!

Getting Ready to Run- The Warm-Up- Tabata Times

Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

C2: 4 – 8 x 500m, rest 2:00, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM): Mack’s 20:10 (Tabata run until a total of 2 Miles Completed)

C2: “Mack’s 20:10″ (Tabata row until a total of 2 Miles Completed)

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.

 

WODs for the Week of 6/10

music-while-running

“When to Mix Music with Running and WODs”-Tabata Times

Short Interval (Mon 5pm, Tues 10AM): “Partner sprint ladder”- In teams of two, complete 100, 200, 300, 400, 500, 400, 300, 200, 100 rest while your parter runs

C2: “Partner (row) sprint ladder”- In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125 rest while your parter runs

Long Interval (Thurs 10AM, Thurs 5PM): 1200M run to the base of the bridge, then hill repeats on the bridge with 10 seconds rest x8. (Athletes will begin at the bottom and sprint up and over the bridge, rest 10sec and repeat x8) finish with 1200M run.

C2: Row 1200m then Tabata: 8 rounds of 20 seconds on, 10 seconds off  All-Out Efforts finish with 1200m row

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.

 

WOD’s for the Week of 6/3

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Short Interval (Mon 5pm, Tues 10AM): ”Tumilson”- 8 rounds for time: run 200 meters, 11 Dumbbell burpee deadlifts #45/#60 (CrossFit_WOD120704_Tumilson.mov)

C2: ”Tumilson”- 8 rounds for time: row 250 meters, 11 Dumbbell burpee deadlifts #45/60

Long Interval (Thurs 10AM, Thurs 5PM): 1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)

C2: row 5:00 min rest 2:30, row 6:00 rest 3:00, row 7:00 cool down

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.