WODS for the Week of 5.13.18: Happy Mother’s Day!

Happy Mother’s Day!

Not only are mom’s smart and beautiful, they are also strong and determined.

Crossfit Endurance wants to thank all the endless times are moms took care of us and watched out for us.  Happy Mother’s Day from all of your coaches at Crossfit Springfield Endurance.

Hot Weather Coming!

It wasn’t too long ago we were battling the cold and winter blues. The hot weather is coming and please ensure you come to class with hydration.  We also recognize that hot weather brings potential health hazards. Please ensure to let the coaches know if your feeling overheated or dizzy.  We don’t want our athletes to put themselves in any position where they might overheat.

WODS for the Week of 5.13.18

(Week Four of Twelve Week Interval)

Monday Short Interval (5.14.18) 5:30 pm


Workout Description:

Three Sets:

500 Meters Fast, 200 Meter Recovery Jog, 100 Meter Sprint. No rest between intervals.

Rest 5:00 minutes between sets.

Workout Details:

ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three. The race course will have each athlete run to the 500 meter turnaround and back. Then the athlete will do a recovery jog to the 200 meter turnaround and back. You will then sprint 100 meters to the 200 meter turnaround. Done.

Your Pace:

This WOD has three different paces. Your 500m pace must be faster than your mile PR pace, but slower than your 400m PR pace. Your 100m sprint pace must be equal to or faster than your 400m PR pace. Use your 200m recovery jog in order to hit your 100m pace goal.

Your Score:

The wod is for total time.


V02 Max

Total Distance:

2400 meters= 1.491 miles.

Thursday Long Interval (5.17.18) 5:30 pm


Workout Description:

8 Sets

200 Meters at Moderate Pace

200 Meter Sprint

400 Meter Recovery Jog

There is no rest between each set.

Workout Details:

Your race course will be have each athlete run to the 400 turnaround meter mark at a moderate pace. At the 400 meter turnaround you will sprint to the 800 meter turnaround mark.  Once you reach the 800 meter turnaround mark you will run back to start line for your 400 meter recovery jog. You will repeat this seven more times. Even though this wod feels like a sprint you end up running a total of four miles.

Your Pace:

Aim to keep your moderate pace consistent, and utilize your recovery jogs to regain control of your breathing following the sprint. There should be three distinct and notable change between each of the three paces. The moderate pace should be 1-2 seconds slower per 100 meters from your Mile PR pace.  The sprint should be at or below your Mile PR pace. The recovery jog pace is at easy pace and conversational pace.

Your Score:

The WOD is for total time.


Aerobic Threshold

Total Distance:

6400 meters=3.97 miles




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