WODs for the Week of 11/27

 5K GONE BIRD!!!!!  This Week’s WODs *Cycle Q/Week 6 of 12* Short Interval (Mon 5:30pm):  “Molasses” 4 SETS 300m run, 200m jog, 200m run, 100m walk, 400m run Rest 2:00 between each set Methodology:       VO2 Max         Total Distance:        4400m              Scoring:      WOD is for total time WOD Notes–The 200m jog should be a recovery pace. WOD Math—Your 300m, 200m,Continue reading “WODs for the Week of 11/27”

WODs for the Week of 11/20

This Week’s WODs *Cycle Q/Week 5 of 12* Short Interval (Mon 5:30pm):  TWO WODS!!! “Projection” Run 60 seconds, controlled maximal effort Rest 3:00 Run 60 seconds, at max effort “Confession” 5 sets: 80m sprint@ 98% effort (retain form) 20m slow down (from sprint to farmer’s carry) 100m heavy farmer’s carry sprint (50lb/35lb DB) 200m easy recoveryContinue reading “WODs for the Week of 11/20”

WODs for the Week of 11/13

THANKSGIVING MORNING! CrossFit Springfield is excited to announce 5K Gone BIRD, featuring the CFS Original 5K Gone Bad WOD, executed in a fun, family-oriented group workout on Thanksgiving morning! We are teaming up with the H.A.Y. Foundation to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. ForContinue reading “WODs for the Week of 11/13”

WODs for the Week of 11/6

It Was a SUPER-FAST Kind of Weekend!!!! CONGRATS to Summer, Derek, Jerry, Julie and Chelsea on their BIG PRs and age division awards this weekend!!! Getting better EVERYDAY!!! 🙂 This Week’s WODs *Cycle Q/Week 3 of 12* Short Interval (Mon 5:30pm):   “Slice of Life” 1 x 500m at easy pace, rest 60 seconds 2 x 300m atContinue reading “WODs for the Week of 11/6”