WODS for the Week of 11.25.18

WODDY’S 2018

Alright everyone! Time to start nominations for this year’s Woddy Awards! We will be using Google Forms this year to nominate your fellow athletes in each category. Click this link to enter your nominations: https://goo.gl/forms/HGJz9vqkXlQHxF843

Tickets are available for $25/person at the front desk clipboard or by filling out this form: https://goo.gl/forms/mWrmMcQpyFmIHBDs1

All Wodify accounts will be billed for tickets unless otherwise stated in the comments. 
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The WODDY Awards return to CrossFit Springfield Sat, Dec. 8th from 6:30pm – 11pm ❤️🏆🖤

The WODDYs are a time-honored tradition for CrossFit Springfield and a formal celebration of those who’ve contributed to and been impacted by our mission over the past decade! It’s our biggest and best party of the year!

🕺🏼6:30-7:30 Red Carpet Mix and Mingle Cocktail Hour
🍽Dinner by 425 Downtown
🏆Brief announcement of 2018 WODDY Awards winners
🎧Live DJ (DJ CEO) & Dancing
🥂Bring your own drinks
💌Open invite to all members, former members, and non-members (Open seating).
👠Cocktail Attire/Dress to impress.
📸Professional photos by Joe and A Camera

SANTA RUN!

Race Details
  • Date: Saturday, December 15th 2018
  • Time: 8:00 am
  • Location: Fleet Feet Sports Springfield, 1254 E Republic Rd, Springfield, MO 65804
  • Fee: $35 through December 13th, 2018, $40 December 14th & 15th (if not sold out)

REGISTER NOW!

Perks

  • The first 400 people get a full Santa suite with pants, jacket, hat, belt, and beard!
  • Hot Chocolate and Cookies at the finish!
  • Chip Timing

http://www.fleetfeetspringfield.com/events/santa-run-springfield

WODS for the Week of 11.25.2018

Monday Short Interval @5:30 pm (11.26.2018)

earned

Workout Description:

5 Rounds on the 4 minutes.

20/15 Calories Bike

10 Bar Facing Burpees

5 Deadlifts (225/155)

Afterwards, recovery and we will perform ab routine per the coaches choice.

Workout Detail:

Survive the initial bike at the beginning and get through the burpees and deadlifts.

Workout Pace:

Pace will be determined by each athlete to complete each round.

Your Score:

You will score the time for each interval or five separate scores.

Thursday Long Interval @5:30 pm (11.29.2018)

48

Workout Description:

4×1200 meter runs.

Each athlete will maintain in between a Fast pace to Moderate pace.

Rest :90 seconds between intervals.

Workout Detail:

The focus will be recovery in between the short rest period between each interval. Focus on hitting your paces in between a Fast pace and moderate. If your feeling good, push the pace. If you need more recovery, aim for the moderate pace.

Workout Pace:

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

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 will be for total time.

 

 

 

 

 

 

 

 

 

 

 

 

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