WODS for the Week of 6.10.2018

Congratulations to Crossfit Springfield!

This month please join us in congratulating Crossfit Springfield on ten years of selfless service, and dedication to change lives everyday.  Crossfit Endurance is proud to be a part of this awesome community and hope to continue our path and hope to reach a decade of excellence one day.

Nick Hostler WOD

Great turnout for the Nick Hostler WOD this past Saturday.  One way to find out the heart of person is reflected in those who honor him for his selfless work and dedication to serving others.  I am sure Nick was looking down upon us and smiling knowing we were all doing something that he loved.

Where are Coach Allison and Jenn C?

Coach Allison and Coach Jenn are somewhere traveling the world. Safe travels girls and looking forward to seeing you back at the gym soon. I posted some traveling dog pics, because I know you would like it.

WODS for the Week of 6.10.2018

Short Interval 5:30 pm Monday (6.10.18)

easy always gets fast

Workout Description:

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with :60 sec rest between intervals

Workout Details:

The focus on the workout is to maintain your moderate pace and on all of the intervals.  This isn’t a sprint effort, but working on your moderate paces.

Your Pace:

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The WOD is for total time.

Methodology: Aerobic Threshold Total Meters: 4800 meters=2.983

HERO WOD Thursday 5:30 pm (6.14.18)

hotshots 19

HERO WOD–“Hotshots 19”

Six rounds for time: 30 air squats, 19 reps power clean 135/95, 7 strict pull-ups, run 400m

*Scaled rounds, reps, or loads as needed*






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