WODS for the week of 2.3.19

Bass Pro Fitness Series

Even though it’s February, the race season will be upon us soon.   These include the Bass Pro Marathon weekend and Dogwood Canyon trail race. We always have a large population of our community participating in these great events. Make sure to get registered.


2019 Registration for all Bass Pro Shops Fitness Series events goes live on February 6th at Noon CST.


Super Bowl Sunday

This is the most watched event every year and even if you don’t have a dog in that fight, it’s still a good way to get together with friends and family and eat way too much, watch football, and enjoy those commercials.

This Sunday watch the Rams and Patriots battle it out in Super Bowl LIII.

We want to flashback to 2002 when the Rams and Patriots battled it out and Crossfit Springfield’s own Grant Wistrom was bearing down on Tom Brady for a sack. Courtesy of Ronald Martinez/Getty Images.

03 Feb 2002: Quarterback Tom Brady #12 of the New England Patriots gets sacked by Grant Wistrom #98 and Tyoka Jackson #97 of the St.Louis Rams during Superbowl XXXVI at the Superdome in New Orleans, Louisiana. The Patriots defeated the Rams 20-17. DIGITAL IMAGE. Mandatory Credit: Ronald Martinez/Getty Images

WODS for the Week of 2.3.19

Short Interval Monday @5:30 pm (2.4.19)


Workout Description:

12 Rounds

Run 200m at One Mile PR pace, then immediately run 200m at 1.5 x that pace.  This is one of the original CFE benchmark WODS.

Workout Details:

Run to the 400m turnaround for your 200m fast interval. You will run your 200m recovery jog back to the start line.  Your goal is to hit your PR paces and on the all intervals to include the recovery intervals.

Your Pace:

Your fast interval will be at your Mile PR pace.   Your recovery rate will be your fast interval 200m pace times 1.5.  If your PR pace is :45 seconds then your recovery pace will be :45×1.5=1:28.  Please attempt to hit your recovery pace at the prescribed rate or at least 1-2 seconds apart.

Your Score:

This will be for total time.


Aerobic Threshold

Total Distance:

4800 meters=2.983 miles

Long Interval Thursday @5:30 pm (2.7.19)

rocky mountain

Workout Description:

Thirty Minute Time Cap:

Within that Thirty Minute Time Cap try to accumulate and achieve 200/150 calories on the Ski Erg.

Minute One: 100 Meter Run, rest remaining time.

Minute Two: Max Calories on Ski Erg for :60 seconds

Minute Three: 100 meter Run, rest remaining time.

Minute Four: Max Calories on Ski Erg for :60 seconds.

Keep on this path for thirty minutes.

Workout Details:

The goal is to reach 200/150 calories as quickly as you can. You will alternate from running to ski erg every other minute.

Your Pace:

You will need to run your 100 meter run within the minute time cap, so whatever pace to achieve the run. The ski erg is whatever pace you can hold to get thru the calories. You will have 15 rounds to achieve the calories. The average cals per round you would need to achieve would be 13 cals per minute for 200 cals; and 10 cals per minute for 150 cals.

Your Score:

The scoring will be total calories accumulated within in the thirty minutes. If you achieve the prescribed calories, then your score will 200 or 150.

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