WODs for the Week of 9/17/17

Image result for illuminate the darkness 5k springfield mo We LOVE Family!

Illuminate the Darkness 5K

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Congrats to all our CFE athletes and their families!!

This Week’s WODs

*Cycle T/Week 12 of 12*  TIME TRIAL WEEK!

Short Interval (Monday 5:30pm):  1-mile time trial

Recover 5:00, then…

20-minute run at recovery pace, then…

Back to the gym for extensive group stretch session.

WOD Notes:  This should be a conversational pace. Head to the Greenway!

Methodology:    Aerobic Capacity    Total Distance:    variable    Scoring:    Score your 1-mile TT only

Long Interval (Thurs 5:30pm):   400m time trial

“2 Calories”


Minute 1:  Row 2 calories

Minute 2:  Row 4 calories

Continue to add 2 calories EMOM (6,8,10…) until you can’t complete the calories within the timeframe. Once you fail to reach the calories for that timeframe, REST 3:00. Then…

Minute 1:  Ski Erg 2 calories (follow same scheme as above, until failure), REST 3:00. Then…

Minute 1:  Assault Bike 2 calories (follow same scheme as above, until failure), then DONE!

Scoring:  Record your 400m TT time. Then score “2 Calories” as three separate scores–record the highest minute you completed for each element.

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Congratulations to former CrossFit Springfield CFE coach Chad Brinkley!!! Atlantic City Ironman 70.3 in the BAG!

GREAT job…we miss you!!! 🙂


  1. Next week!!!! NEW 12-week cycle begins!
  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

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