WODS for the Week of 3.22.20

Never Quit!

Leadership can be defined with personal accolades or accomplishments. What happens when a leader is faced with adversity?  Do they recoil? Give Up?

A leader gives confidence to everyone we will endure and conquer. A leader encourages and loves his community with all of his heart.  A leader recognizes a community is a sum of all it’s parts.  A leader demonstrates and reflects his faith in God.

During these adverse times, we can choose to back down as a community, or press on.

I choose to press on.

Philippians 3:13-14 (NLT)

13 No, dear brothers and sisters, I have not achieved it,[a] but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.

WODS for the Week of 3.22.20

This a bit of a change in our programming and we won’t be meeting at our regular times. During this time, we will continue to program running workouts that you can perform on your own time during the week.  We hope to jump on the bandwagon and make this a joint effort with our awesome gym at Crossfit Springfield.

Workout #1:

12×200 meters = .125 miles or 12x :50 second run.

Rest :60 seconds between intervals.

I would recommend marking your meters if your able too or run :50 seconds.

If your running meters, focus on hitting the same pace each interval.

If your doing the :50 second interval, focus on hitting the same distance each time.

Workout #2:

4 Sets:

Run 400 meters or :90 seconds at a fast pace

Rest 1:00

Run 300 meters or :45 seconds at a fast pace.

Rest 1:00

Run 200 meters or :60 seconds at a fast pace.

Rest 1:00

Run 50 meters or :15 second sprint.

Walk or rest 3:00 minutes between sets.

Fast Pace=Mile PR pace.

These workouts can be ran in the prescribed meters or in a time capacity.

We don’t want to complicate or make this an exact science, but find an area to run and mark your meters or run in the time caps.


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