WOD’s for the Week of 6/3


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


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.

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!


  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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