WODS for the week of 7.28.19

Farewell Mr. Loza!

We will miss  you Michael. Your not only a great athlete and competitor, but your also a very humble and gracious soul. We will miss you, but we know you are bound for great things in your life. Godspeed.

This Monday will be Michael’s final CFE wod. He has been doing our classes for awhile and he always runs hard and is encouraging to others. Please join us as we say farewell.


WODS for the Week of 7.28.19


Monday Short Interval 7.29.19 @5:30 pm


hasta luego

400 m Run

30 Overhead lunges with 45lb/25lb plate (Left is 1, Right is 2…..)

100m Overhead Plate Carry with 45lb/25lb plate.

400 m Run

25 Air Squats with 45lb/25lb plates

100m Overhead Plate Carry with 45lb/25lb plate.

400 m Run

20 Thrusters with 45lb/25lb plate.

100m Overhead Plate Carry with 45lb/25/lb plate.

400m Run

15 Ground to Overhead with 45lb/25lb plate.

400m Run

10 ????????????????????

100m Overhead Plate Carry with 45lb/25lb plate.

Done.


Thursday Long Interval 8.1.19 @5:30 pm


back forty

This workout will be in two parts.

Part 1:

Start line will commence on street at the north entrance corner in front of gym. The course will be from past Sky Zone to Stop Sign. Hang Right down Woodland St. all the way to Austin St. You will hang a right at Austin St. all the way to Sunset. Then you will commence back to the CFE Start line at the gym.

Rest 3:00 minutes.

Part 2: Run same course but go back the opposite way and finish back at the north entrance corner of gym parking lot.

Score: You will have two separate scores. Rest will not be included in your score.

Goal: Learning to pace and not come out to hot, finishing strong.  The main goal is to focus on your pace and match your times within :05 seconds (+ or -) of each run.

 

WODS for the Week of 7.21.2019

Crossfit Springfield Endurance Class 2019………Awesome!

Just shouting to our amazing athletes and wanted to recognize those peeps who come out and seriously kick some butt on the backlot. We appreciate you and your efforts. Take a look at some of our amazing classes with some pics from the past few months. Looking forward to a great finish to the year.


 

WODS for the Week of 7.21.19


Short Interval 7.22.19 (Monday @5:30 pm)


moderate day problems

2 Rounds:

Run 200m – Moderate

100m Recovery Jog

Run 400m – Moderate

200m Recovery Jog

600m Moderate

300m Recovery Jog

Run 100m Fast.

Rest 2:00 minutes then Repeat.

Total: 3800 meters

Score: Total Time (including rest)

Goal: As always – do not mess up paces to improve score. Aim to push the 100m runs. Go SLOW on the recovery jogs. Aim to make the Round 1 time and Round 2 time the same.


Long Interval 7.25.19 (Thursday @5:30 pm)


high noon

Run 1200 m – Easy

Rest 2:00 minutes

Run 1200 m – Moderate

Rest 2:minutes

Run 1200 m Easy

Rest 2:00 minutes

Straight Into

6 Rounds

Sprint 100m

Rest :30 seconds

Total: 4200 meters

Score: Total Time (including rest)

Goal: Keep the EASY sections Easy. Moderate 1200 meters should be faster than the other 2. Push pace on the sprints but aim to make all of them the same pace.

WODS for the Week of 7.14.2019

Do you need the edge going into the Heart of America Competition?

 

We are little over two months away from Heart of America Competition on September 27-29, 2019.  Come join us for the next couple of months to get that edge for the competition.


Short Interval Monday (7.15.19) @5:30 pm


christmas in july

Thirty minute workout:

Six Minute Intervals x5

The workout will consist of six minute intervals for a total of five rounds. You will look to achieve the following work within that six minute interval. After you complete the work prescribed you will rest remaining time.

Run four (4) 150 meter shuttle runs.

30 meter Sled Push

(Males 4x45lb plates; Females 2x45lb plates and 2x25lb plates)

(Scaled: Males 3x45lb plates; Females 2x45lb plates)

Workout Detail:

Try to push and get through the work in each interval. It will be demanding and the sleds will push your legs. Keep grinding.

Your Score:

You will record one score with your slowest time interval.


Long Interval Thursday 7.18.19 @5:30 pm


gumption

2 sets:

First Set.

1200 m easy, 100m sprint (you will do sprint on the last 100m of your 1200 meter run)

100m walk, 100m sprint,

600m easy

Rest 2:00 minutes

4x (200m fast w/:20 second rest b/t reps)

Rest 2:00 minutes

600m moderate.

3400 meters total.

Rest 5:00 minutes

Second Set.

600m easy, 100m sprint (you will do sprint on the last 100m of your 600 meter run)

100m walk, 100m sprint

300 m easy

Rest 2:00 minute

2x (200m fast w/:20 seconds rest b/t reps)

Rest 2:00 minutes

300m moderate.

1800 meters total.

Done.

Workout Detail:

This has lots of various paces and sprints. Work through each capacity and hit the paces accordingly. Focus on your fast paces with the 200 meter runs.

Your Score:

Total time. The total distance is 5200 meters (3.16 miles)

WODS for the Week of 7.7.19

HOT and HUMID!

Be sure to bring water and stay hydrated as the pavement warms up!  If you body doesn’t feel right, then it probably isn’t right. Let your coaches know if your feeling nauseous sick. No reason to over exert yourself.


 

WODS for the week of 7.7.19


Short Interval 7.8.19 Monday @5:30 pm


easy bake oven

6 ROUNDS
RUN 200 M – EASY
RUN 300 M – FAST
RUN 200 M – FASTER
REST 90 SECONDS BETWEEN
ROUNDS
TOTAL: 4200 M

SCORE: TOTAL TIME INCLUDING
REST. DON’T MESS UP PACES
TO GET A BETTER SCORE.

GOAL: EACH ROUND SHOULD
BE ROUGHLY THE SAME TIME.
LEARN HOW TO FIND THESE
PACES.


Long Interval 7.11.19 Thursday @5:30 pm


popsicle

All runs will be at a moderate pace.

2000 meters Easy pace easing into Moderate pace as your body and legs warm up.

Rest 1:00

300 meters (:06 to :09 seconds over the Mile PR pace)

Rest 4:00

1600 meters ( 32 to :48 seconds over Mile PR pace)

Rest 1:00

300 meters (:06 to :09 seconds over your Mile PR pace)

Rest 4:00

1200 meters (:24 to :36 seconds over Mile PR pace)

Rest 1:00

300 meters Done! (:06 to :09 seconds over Mile PR)

TOTAL: 5700 M

SCORE: TOTAL TIME INCLUDING
REST. DON’T MESS UP PACES
TO GET A BETTER SCORE.

GOAL: Focus on the Moderate paces throughout and fight to fall in between the paces. Not to fast or to slow. Please refer to our book and coaches to find your appropriate paces.