WODs for the Week of 11/23

New CrossFit Endurance Springfield Feature!

Your Mobility Work for the Week…

 

Be sure and incorporate this mobility work for hip extension into your routine this week. Thanks, Coach Leslie (and Kelly Starrett) for the resource! 🙂

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Run 100, 10 burpees, Run 100, 9 burpees, Run 100, 8 burpees, Run 100, 7 burpees, Run 100, 6 burpees, Run 100, 5 burpees, Run 100, 4 burpees, Run 100, 3 burpees, Run 100 2 burpees, Run 100, 1 burpee, Run 100.

C2: WOD as above. Replace 100m run with 125m Row.

Long Interval (Thurs 10am/5pm): 5K TT *Long Interval Classes are CANCELLED on Thursday. Go run the Turkey Trot with your family!

C2: 5K TT *Get off the rower and run outside with the other turkeys! 🙂

Turkey Trot Logo

Register HERE to run!

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 

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