WODDYS 2019!
Get ready for The 2019 CrossFit Springfield WODDYS! Our biggest party of the year is Saturday, Dec. 7th from 7:00pm – 11:00pm
What to expect:
•7:00-8:00pm Red Carpet & SELFIE BOOTH 🤳 : Mix and Mingle Cocktail Hour with Heavy Appetizers
•Announcement of the 2019 Will Thompson NEVER QUIT Award
•Live DJ (DJ CEO)
•Dancing
•Bring your own drinks 🍹
•Come one, come all! Open seating👌🏽.
•The WODDYS are a celebration of our community and all those who have been impacted by our mission.
•Open invite to all members, former members, and non-members.
•Cocktail Attire/Dress to impress.
•Tix $20 each available by commenting below, sign up at the front desk of CFS or email admin@crossfit-springfield.com. (Wodify will be billed unless otherwise specified) ❤️🏆🖤
We also are still taking donations for the Turkey Gone Bad race on Thanksgiving Day!
Please see the link below if you choose to make online donations also:
http://www.thehayfoundation.com/donate.html
WODS for the Week of 11.17.19
Long Interval Monday 11.18.19 @5:30 pm
i was a rowing
Two Sets:
Row and Run Workout
Set 1:
6 minutes row at Easy Pace. Recover jog to start line.
500 m Run at Faster Pace than a Mile PR pace.
Jog back to Rower.
4 minute row at Easy pace.
300 m Run at Fastest Pace.
2 minute row easy pace.
100 m Run Max Effort.
Rest 2:00
Set 2:
400 m row Max Effort.
200 m recovery Jog.
800 m row Max Effort.
400 m Recovery jog.
1200 m row Max Effort.
Done.
Your score will be total time to complete the row and running.
Short Interval Thursday 11.21.19 @5:30 pm
tick tick tick tick tock
Twenty Four Minute Running Clock:
Six Minute Clock:
400 m Fast Pace.
Rest :60 seconds
400 m Fast Pace.
Rest remaining time.
Eight Minute Clock:
EMOM
Run 100 meters.
Ten Minute Clock:
Each athlete has ten minutes to complete the sequence of runs in any order they choose. You must go to the turnaround mark each time.
50 m run
100 m run
200m run
300 m run
400 m run
500 m run.
Your score will be the time it takes you to complete the last ten minute increment.
Proximal Endurance 