WOD’s for the Week of 6/3

943066_523521747703809_1057355123_n

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.