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:


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:


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



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.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: