WODS for the Week of 3.3.19

Cold and Dreary!

Third Winter is upon us!

As we trudge through the winter months and continue to be stuck inside with cold weather, it doesn’t mean we don’t want to continue to provide programming to help you get through the colder months. Our goal is always to strive to get outside and run, but in a few weeks we will be outside and running in warmer weather.  For now we will be inside this week again.  Be sure to check out this weeks WODS.

@crossfitspringfieldendurance Instagram Page!

Courtney Johnson tagging our Thursday WOD

Just a reminder that we like to promote and show our peeps who continue to check out our programming.  If your unable to come to class, no worries. Take a pic of our board and post your results on our Instagram page @crossfitspringfieldendurance.  We will look to show your results and promote our community and athletes.

WODS for the Week of 3.3.2019

Monday Short Interval Capacity @5:30 pm (3.4.2019)


Thirty Two Minute Clock:

You will perform four minute intervals for eight rounds.  Each round will be four minutes.

You have four minutes to complete the following reps.  You will rest any remaining time within that four minute interval.

5 Burpees

10 Kettlebell Swings (70/55)

15 Air Squats

20/15 Calories Assault Bike

Scaled Version:

3 Burpees

6 Kettlebell Swings (55/35)

9 Air Squats

12/9 Calories Assault Bike

Your Score:

You will record and score each round.  You will have eight separate scores.

Thursday Long Interval Capacity @5:30 pm (3.7.2019)

whoa jackie

For Time:

You will start the workout with 15 Burpees Over Rower, then commence into a

5K Row

Every 500 meter (You will perform thrusters at 500, 1500, 2500, 3500, 4500)

15 Barbell Thrusters (Men use 45 lb barbell; Women use 35 lb barbell)

Every 1000 meter (You will perform at 1000, 2000, 3000, 4000)

15 Burpee Over Rower



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