WODS for the Week of 1.26.20

Super Bowl Week

In ordinary circumstances, the Super Bowl is a celebration and culmination for loyal fanbases. This year, the Kansas City Chiefs, are one of the participants and we are going to celebrate and prepare for the big game on February 2 between the Chiefs and 49ers.

Check out our Chiefs inspired workouts this week. You don’t want sit around the Mahomes this week.


Monday 1.27.20 @5:30 pm


LIV

For Time:

For Super Bowl LIV (54)

Partner WOD

54 Calories Assault Bike

54 Overhead Squats 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.

54 Calories Ski Erg

54 Hang Power Snatch 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.

54 Double Unders (Each athlete will complete 54 double unders. You can work simultaneous. Scale will be 108 singles)

54 Hang Power Cleans 95/65

54 second run. You will run as far and as fast as you can in :54 seconds. Reset your watch for :54 seconds. On way back you will try to match or beat your distance on the way back. Each pair will hold a rope and run together.


Thursday 1.30.20 @5:30 pm 


kchfan

Four Rounds for Time: (Football Game has 4 quarters)

200 Meter Run (Harrison Butker #2)

10 Burpees (Tyreek Hill #10)

15 Push Ups (Pat Mahomes #15)

26 Calories Assault Bike (Damien Williams #26)

32 Walking Lunges (Tyrann Mathieu #32)

55 Air Squats (Frank Clark #55)

87 Double Unders (Travis Kelce #87)

 

WODS for the Week of 1.19.20

Chiefs to the Super Bowl!

Congrats to the Kansas City Chiefs for earning the ticket to Super Bowl 54.  By the way did you see Patrick Mahomes run during the game. He must do Endurance classes on Monday and Thursday night 5:30pm.


Monday 1.20.20 @5:30 pm


scoot

Thirty Minute Running Clock:

Five Rounds: (Four MInute Rounds)

2:00 minutes 25/20 Calories Assault Bike

2:00 minute rest

On the last two minute interval each athlete will attempt

Max Calories Assault Bike

Rest 2:00 minutes.

Then,

Ten Minutes:

EMOM

5 Burpee Box Jump Overs.

On the last minute each athlete will attempt

Max Burpee Box Overs.

Score:

Max Calories assault Bike

Max Burpee Box Overs.


Thursday 1.23.20


easy peasy

Partner WOD

300 Double Unders (One athlete at a time will do a deadlift hold while the other athlete is doing double unders. The starting weight will be 185/125)

150 Calories Ski Erg (One athlete will hold bar overhead while the other athlete is doing ski erg. The weight for the barbell will be 95/65)

75 Hand Release Push Ups (The other athlete will hold a plank while the other athlete is doing push ups)

25 Curtis Ps 95/65 (Hang Power Clean, Right Lunge, Left Lunge, Push Press) (One athlete will do a front rack hold hold while the other athlete is performing the barbell movement)

Partition Reps as you want.

For Total Time.

 

WODS for the Week 1.12.20

2020: CFE Moving Forward!

 

With the new year,  comes new things.  We will look to find fresh programming and provide our classes unique opportunities to test different capacities.  This means getting uncomfortable.  We will continue to push  athletes beyond expectations to achieve full potential.

Here are some 2020 goals:

  • Month long Endurance Challenges that build up to the final goal at the end of the month.
  • Local CFE Seminar taught by our coaches.
  • Opportunities to serve and mentor in the community.
  • Strength Based programming (sleds, tires, ropes, weight vests, etc.)
  • Mobility and Stretching

Our classes wouldn’t be possible without the continued support of our athletes at Crossfit Springfield and Crossfit Springfield owners, Jeremy and Jenny Mhire.  We thank you.

Come check us out.

Monday/Thursday night @5:30 pm.


Monday 1.13.20 @5:30 pm


crazy eights

Eight Minutes:

AMRAP

5/3 Calories Ski Erg

5/3 Front Squats 95/65 (Scaled Weight 75/45)

Guys will start at 5 cals/reps; Girls will start at 3 cals/reps.

You will add one rep and calorie each time. After you do 5 reps and calories, then next round you will do 6 calories and 6 front squats and so on for eight minutes.

Rest 2:00 minutes

Score will be for total reps.

Eight Minutes:

EMOM:

200 meter run

Rest 2:00 minutes.

No score, just run each interval within the time cap.

Eight Minutes:

50/40 calories on Assault Bike

At the top of each minute you will do three burpees over bar, then continue on the bike to get to 50/40 calories on the bike. You eight minutes to achieve the calories. You will start the interval with three bar over burpees, then on the bike.

Total Time to bike the calories.


HERO WOD Thursday 1.16.20 @5:30 pm


"COFFLAND"

 

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

For Time

  • 6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

  • 800 meter Run
  • 30 Push-Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

Scaled Version:

  • Four minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

  • 400 meter run
  • 15 push ups, ring rows, push ups on box.

This was originally programmed on Crossfit Main site on 11/13/17.

https://www.crossfit.com/workout/2017/11/13#/comments

 

WODS for the Week of 1.06.20

Happy New Year!

We want to welcome you to a new year and looking forward to another great year of programming and pushing our athletes to be the best they can be as an athlete and person.


Monday Short Interval 1.06.20 @5:30 pm


21 minutes

Workout Description:

7 Rounds:

Minute One:  12/9 Calories Assault Bike

Minute Two:  35 Double Unders (Scale with 70 singles)

Minute Three:  Max Burpee box-over 24/20

Rest :60 seconds

Repeat cycle for 7 rounds or 21 minutes of work total. The clock will be set for twenty seven (27) minutes total.

Workout Detail:

Just get through the reps as prescribed in the first two minutes. The third minute is max burpee box overs.

Your Score:

You will score the total amount of burpee box overs completed over the seven (7) rounds.

After the WOD the class will have some abs with Allison.


Thursday Long Interval 1.09.20 @5:30 pm


stretch it out

Thirty Minute Running Clock:

Five Minutes:

1000/800 meter row/ski remaining time rest.

One Minute:

10/10 Round of Annie

Double Unders and Sit ups

Four Minutes:

800/600 meter row/ski

Two Minutes:

20/20 Round of Annie

Three Minutes:

600/400 meter row/ski

Three Minutes:

30/30 Round of Annie

Two Minutes:

400/200 meter row/ski

Four Minutes:

40/40 Round of Annie

One Minute:

200/100 meter row/ski

Five Minutes:

50/50 Round of Annie.