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.

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3 thoughts on “WOD’s for the Week of 6/3

  1. 24:31 @35# with the morning group. Great efforts this morning. I love this WOD! Added bonus–I dragged my hubby back to CFE today! WooHoo!

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  2. Kicked it with the 5p crew tonight. Perfect weather! This LI workout has always given me fits, in that my 1600 falls out past 9:00. I can hit low 5, mid 6, then…9ish. Boo! Tonight I tried to pace the 1000m a little better so I wouldn’t burn out too quick. Result: 5:25, 6:35, 8:57. Three seconds under? I’ll take it. 😉 Good work, kids!

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