WODS for the Week of 3.1.20

CFE March Monthly Challenge.

We would like to thanks to all those who participated in our February CFE Monthly Challenge with the Assault Bike.
The month of March will bring on a new challenge and it will involve the the C2 Rower.
The focus will be on short quick intervals and hitting calorie goals each interval.
If you can’t get in the gym and get the challenges completed. Don’t Worry. Just move on to the next day and keep moving forward.
Never Give Up.

Week One: Rowing Monthly Challenge

Before each challenge do some stretching and 400 meter warm up row.
Monday 3.2.20:
6x:30 seconds; Rest :30 seconds B/T intervals.
5/3 calories within each :30 second interval.
Tuesday 3.3.20:
8x:30 seconds; Rest :30 seconds B/T intervals.
6/4 calories within each :30 second interval.
Wednesday 3.4.20:
Rest Day/Make Up Day.
Thursday 3.5.20:
10x:30 seconds; Rest :30 seconds B/T intervals.
7/5 Calories within each :30 second interval.
Friday 3.6.20
10x:30 seconds; Rest :30 seconds B/T intervals.
Max Calorie Effort each :30 second interval. Attempt to match the highest calories possible in each effort.
If you have questions, feel free to comment and or hit me up at the gym.
Also be aware of your surroundings and allow the regular Group Classes to have the floor space for there regular scheduled classes.

 


Running Again!

As the winter weather starts to fade and the temps start getting a little warmer, we will start the journey in running again. Be patient and soon we will be pounding the pavement.


Monday 3.2.20 @5:30 pm


cap it

Partner WOD:

30 Minute Running Clock:

Each partner will alternate 300 meter runs.

While one athlete is running the other athlete will perform one round of the following below while the other athlete is running. Choose a weight that you can cycle thru the reps quickly.

5 Thrusters (Weight to be determined by athletes)

1 Rope Climb

Your score will be total rounds completed as a pair.


Thursday 3.4.20 @5:30 pm


the long road home

45 Minute Running Clock:

2000 meter run (If weather is bad, row 2000/1750 meters)

Rest 2:00 minutes from time you complete the run.

Then 7 Minute AMRAP.

Max Dumbbell Step Up

Males: 24 inch/40 lbs (2 Dumbbells)

Females: 20 inch/25 (2 Dumbbells)

Rest 2:00 minutes.

1000 meter run for time (If weather is bad, row 1000/750)

Done.

 

 

 

WODS for the Week of 2.23.2020

Leap Year?


We certainly hope not, but what are you going to with the extra day this year? Work out, rest, celebrate, or sleep.  Whatever you do, don’t waste the opportunity to be better.


WODS for the Week of 2.23.2020


Monday 2.24.2020 @5:30 pm


heartbreak hotel

Complete the reps as prescribed.

400 meter run

35 Double Unders (70 Singles)

20 Push Ups on Dumbbell

10 Busters 40/25 (Start in standing position then burpee with dumbbell and then back into a squat clean thruster for one rep)

Rest 2:00 minutes

300 meter run

25 Double Unders (50 singles)

15 Push Ups on Dumbbell

5 Busters (40/25)

Rest 2:00 Minutes. After this rest period, repeat above sequence again.

Workout is for total time.


Thursday 2.27.2020 @5:30 pm


bowflex

AMRAP 40  minutes

10/7 Calories Bike

300 meter run. (If weather isn’t cooperating then you will use rower or ski erg with the meters as 300/150)

20/14 Calories Bike

600 meter run.  (If weather isn’t cooperating then you will use rower or ski erg with the meters as 600/450)

Rest :90 seconds.

Continue this sequence for forty minutes.

Score is total amount of rounds and reps.

Calories on bike are equal to the amount programmed for WOD.

1 rep for every 100 meter ran.

 

 

WODS for the Week of 2.16.20

HERO WOD Week at Crossfit Springfield Endurance.

Come join us this week for a couple of challenging WODS for everyone to enjoy.

See below for more workout details.


Monday 2.17.20 @5:30pm

Happy President’s Day!


electoral college

For Time:

Run 1600 meters

16 Back Squats 135/95

(Scaled start a lighter weight then RX and continue to add 20lbs for Males and 10lbs for Females) 

(RX+ Start at heavier weight and continue to add 20lbs for Males and 10lbs for Females) 

Run 800 meters

8 Back Squats 155/105 (Scaled 115/65)

Run 600 Meters

6 Back Squats 175/115 (Scaled 135/75)

Run 400 meters

4 Back Squats 195/125 (Scaled 155/85)

Run 200 meters

2 Back Squats 215/135 (Scaled 175/95)

Run 100 meters

1 Back Squat 235/145

You can perform this as a heavy One Rep Max that you can handle for one rep. 


tuder (HERO WOD)

  • For Time (with a Partner)
  • 1 mile Run (together)
  • 31 Push-Ups (each)
  • Then, 20 Rounds of:
  • 3 Deadlifts (135/95 lb)
  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • Then, perform:
  • 31 Push-Ups (each)
  • 1 mile Run (together)

Partition reps as needed within the 20 rounds of barbell work.

Background: This hero workout is dedicated to Officer Sean Tuder of the Mobile Police Department who was fatally shot Sunday, January 20, 2019 while following up on an investigation.

Tuder was shot while with a group of officers attempting to arrest 19-year-old Marco Perez, about 3 p.m. Sunday at the Peach Place Inn on Leroy Stevens Road in West Mobile.

“He was one of those guys that certainly resonates in your mind as somebody that’s a true leader and had a true commitment to doing his best in this community to keep it safe and to be a role model for others,” Battiste told news media reporters.

“He was really just getting into that part of his career where he started having an impact on not just the people in the community but the men and women who work here in this department,” said Battiste, who also asked the community to pray for Tuder’s wife, his parents and other family members “because this is going to be a difficult time.”

Tuder was leading an arrest team for Perez who was wanted on multiple firearms and burglary charges by Mobile police and federal authorities. He was subsequently taken into custody after Tuder was shot, Battiste said.

Tuder joined the Mobile Police Department in March 2016 and was assigned to a high crime area of the city. He was honored as the department’s Officer of the Month in August 2017. He was recognized for making numerous drug arrests including four cases submitted for federal prosecution and the recovery of six firearms.

This workout was created by CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA) who hosted an event on January 20, 2020, to commemorate the memories of Tuder.

 

WODS for the Week of 2.9.20

Midwest Meltdown Aftermath!

Several Crossfit Springfield athletes took part in the Midwest Meltdown IV this past weekend at Crossfit Provision, Springfield, MO.  Congrats to all of those athletes competing and finishing strong.


Monday 2.10.20 @5:30 pm


Fantastic Beast

Warm Up:

3x:60 seconds w/:90 second rest in between. Bike 14/10 calories.

Then,

For Time

20 Mountain Climbers (R1/L1)

4 Devils Press 40/25

12/10 Calories Assault Bike

20 Alternate Dumbbell Snatches 40/25 (Use one DB)

6 Devils Press 40/25

14/12 Calories Assault Bike

20 Dumbbell Alternate Clean and Jerk 40/25 (Use one DB)

8 Devils Press 40/25

16/14 Calories Assault Bike

20 DB Thrusters 40/25

10 Devils Press 40/25

18/16 Calories Assault Bike


Thursday 2.13.20 @5:30 pm


up down back and forth

Two Rounds:

100 Double Unders

25 Deadlifts (155/105)

50/35 Calories Rowing

25 Bar Facing Burpees

12 Cone Touches (You will run and touch cones. Each cone will be set up at each corner on the outside of the rigs).

WODS for 2.2.20

Super Bowl Hangover?

The Super Bowl party have you feeling not so well. Come join us this week to clean out all of the food and beverages.


Monday 2-3-20, @5:30 pm


tri sprint

Thirty Minute Running Clock:

22 Minutes:

AMRAP

16/12 Cals Ski

12/8 Cals Assault Bike

400 Meter Run

Rest 3:00

Remaining Time (5:00) Farmers Carry 70/55

You will use the lanes in the back lot.  These are approximately 20-25 meters.

You will score total reps and total meters of farmers carry.


Thursday 2.6.20 @5:30 pm


bear trap

Partner WOD

2000 M Row. Switch every 250 meters.

1600 M Run. Switch every 400 meters.

120 Double Unders. Each person must perform 120.

80/60 Calories Assault Bike. Switch every 10 calories.

40 Burpee Box Overs 24/20. Over and Back then switch.

20 Bear Crawls. Rig to Rig. Partner A goes, then Partner B. Keep up this scheme for all 20 reps.