WODs for the Week of 3/23

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  200m, 60 seconds rest, 200m, 50 seconds rest, 200m, 40 seconds rest, 200m, 30 seconds rest, 200m, 20 seconds rest, 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 seconds rest, 200m

C2: WOD as above, sub 250m Row

Long Interval (Thurs 10AM, Thurs 5PM):  20-minute AMRAP of hill repeats on the bridge 🙂

C2:  Row 1200m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 1200m row.

(Sun 3/30)–No class, assigned run on your own or with a group. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.



1.  Your BIG DAY is almost here, athletes! ALL of you have been so loyal and committed to your training program! Keep your eyes on the prize!!! Post to Facebook or blog comments which race you plan to run…

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for March is as follows:

3/30–no class, run on your own or with a group

4/6–2pm with Coach Jen C @CFS West

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

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