WODS for week of 4.28.2019

Members Only a success at Crossfit Springfield!

Thanks to all those who came out and participated in the Member’s Only challenge.  Not only did everyone have fun, but they showcased how bad we really dressed back in the day. Congrats everyone.


Shout Out to Sarah Elayer-Limb

Sarah has been putting in the work and just recently completed a half-marathon at the Westminster Trail Run in Colorado. Congrats Sarah.


WODS for the Week of 4.28.2019


Monday Short Interval 4.29.2019 @5:30 pm


yatzee

2x250m Moderate to Fast; Rest :30 seconds.

Run 500m Fast

Rest 1:00 minutes

2x200m Moderate to Fast; Rest :30 seconds.

Run 400m Fast

Rest 1:00 minutes

2x200m Moderate to Fast;  Rest :30 seconds.

Run 400m Fast

Rest 1:00 minutes

2x150m Moderate to Fast; Rest :30 seconds.

Run 300m Fast.

Done.

Workout Detail:

Focus on your intervals and recovery so you can hit your fast pace on the longer intervals.

Your Pace:

The pace for the shorter intervals is moderate pace to fast pace. You will look to hit a range from your Mile PR pace to 10-15 seconds slower to fall in between the moderate to fast pace.

Your Score:

Total Time.


Long Interval Thursday 5.2.2019 @5:30pm


i was running one day

One Set:

Run 5:00 minutes.

Rest :45 seconds

Run 5:00 minutes back to start line. Rest any remaining time during the second five minute interval.

Rest 3:00 minutes after each set.

Repeat 2x

Your goal is to reach the 800m to 1200m mark each time and then reach the start line again.

Workout Detail:

The goal is to reach the start line on the second 5:00 minute interval.

Your Pace:

Your pace will be dictated each set by you.  Just try to achieve same distance on the return run.

Your Score:

Please score the approximate meters run for the entire three sets.

 

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