WODS for the Week of 5.31.20

Sunny Days This Week!

Looks like a good week to be outside and get some Vitamin D.

Come join us this week.

Short Interval 6.1.20 @5:30 pm


6:00 of 100m sprints on 0:30, rest 3:00;

4:00 of 100m sprints on 0:30, rest 2:00,

2:00 of 100m sprints on 0:30

This is a short and fast workout so be prepared for limited rest and pushing the intervals.

Please scale appropriately to 50 to 75 meters if you cannot maintain the 100m intervals or run 100 meters and rest remaining minute EMOM style.

Methodology:    Speed

Total Distance:      2400 meters

Scoring:     Score will be total amount of intervals completed within time cap. There will be a total of 24 total intervals to be scored.

Long Interval 6.4.20 @5:30 pm


5 x 500m run, 100m walk

Rest 90 seconds

4 x 400m run, 100m walk

Rest 90 seconds

3 x 300m run, 100m walk

Perform each interval set with just 100m walk in between reps. Rest 90 seconds between sets. During the 100m walk, focus on bringing your breathing under control, clearing the fatigue from your legs, and being ready to accelerate right into the next interval once you cross the 100m return mark.

Intervals will be paced off your 1-mile PR time. As the volume builds during this workout and the fatigue begins to set in–work to hold your paces.

Methodology:    Aerobic Threshold

Total Distance:      5000m

Scoring:     WOD is for total time



WODS for the Week of 5.24.20

Memorial Day Murph!

We will not be having our normally schedule class tomorrow but invite you to join us at CrossFit Springfield for Memorial Day Murph! Gym hours are from 7am to 11am.  Hope to see everyone there.

Thursday May 28th @5:30 pm

dogwood bridge

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!


WODS for the Week of 5.17.20

Welcome Graham Smitham to CFE!

We want to welcome Graham as our newest Crossfit Springfield Endurance coach! Graham has been a proponent of our programming and has been a consistent participant in our classes through the years. We are excited to have Graham join our group and we are certain the community will embrace him with open arms.

Guess Who’s Back?

We are looking forward to running again outside at our normally schedule class times of Monday/Thursday night at 5:30 pm.

Come join us out on the back lot for a great week of programming, friendship and community.

Short Interval Monday 5.18.20 @5:30 pm

runaway train

Thirty-Three Minute Running Clock:

0:00 - 6:00

400m Run (Fast Pace)

100 m Jog

300 m Run (Fast Pace)

6:00 - 12:00

400m Run (Fast Pace)

100m Jog

300m Run (Fast Pace)

12:00 - 17:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

17:00 - 22:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

22:00 - 26:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 Meter Sprint

26:00 - 30:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 meter Sprint

30:00 - 33:00

Shuttle run to the 25 meter mark and back; 50 meter mark and back; 75 meter mark and back; and finally 100 meter mark and back.

Thursday Long Interval 5.21.20 @5:30 pm


1×1000 meter jog; rest :60 seconds;

2x500m; rest :60 seconds between each effort;

1x800m jog, rest :60 seconds;

2x400m; rest :60 seconds between each effort;

1x600m jog; rest :60 seconds;

2x300m; rest :60 seconds between each effort;

1x400m jog, rest :60 seconds;

2x200m, rest :60 seconds between each effort.


We last ran this the week of 3.11.2018 for reference. All runs will be at a moderate pace minus the jogs.



WODS for the Week of 5.10.20

Happy Mothers Day!

Happy Mothers Day to all of the awesome moms out there. Our community at Crossfit Springfield is well represented with strong moms in the gym. They are also strong in family bonds, faith, friendships, and selflessness in raising kids.  This week when you get a chance thank a mom at the gym this week.

three peat

Workout #1: Short Interval

Three Rounds: 

100m Run (Fast Pace)

100m Walk

200m Run (Fast Pace)

200m Jog

300m Run (Fast Pace)

Rest :60

300m Run (Run Faster than previous 300m run)

Rest 3:00 Between Rounds

Workout #2: Long Interval

2000 Meter Run Time Trial

This will be much the same premise as the Mile Time Trial. Find a consistent pace and push yourself.  Focus on your 400m splits and go for it.



WODS for week of 5.3.20



Happy Birthday J. We can’t wait to be back at the gym again and looking forward to moving forward and pushing through the obstacles put in front of us. Your leadership and servant attitude gives us hope of moving forward and blazing the path to bigger and better things.

Warm Up /Routine

Suggested Warm Up prior to our weekly programming.

  1. Leg Swings Side to Side then Front to Back. Perform 20-30 swings per leg.
  2. Calf Stretch against wall, rig, curb.
  3. Over the Hurdle – Knee over hurdle. Chest up, Focus on heel to toe movement.
  4. Knee to Chest
  5. Figure Four – grab bottom of foot, pull up ankle to chest. Alternate feet for 1-2 second pause.
  6. Lunge- Don’t Arch Back; push palm in air for additional stretch.
  7. Lunge with Torso Twist.
  8. Toe Touch- Toe up grab with opposite hand.
  9. Soldier Kick – Kick opposite foot to hand.
  10. High Knees
  11. Butt Kickers
  12. One Leg High Knee Skip – Pull Same Leg in a high knee fashion. Pull leg, stutter step, Pull leg so on.
  13. Toes Out Walk
  14. Toes In Walk
  15. Walk on Heels
  16. Walk on Toes
  17. Run 30 meters x2 Jog
  18. Run 40 meters x2 Jog
  19. Run 50 meters x2 Jog to Run
  20. Run 100 meters x2 Run at fast as your legs will let you.


Short Interval Work: 5.4.2020

Thirty Six Minute Running Clock:

Every four (4) minutes each athlete will run 400 meters. Push a fast pace (Mile PR pace). Try to stay within a 3-5 second window +/- of your intervals.

Additional options:

Run 300 meters within the time cap.

Run 2:00 minutes and rest 2:00 minutes.

You will score nine rounds individually.

Long Interval Work: 5.7.2020

Mile Time Trial.

This will be established a CFE Benchmark WOD.  This is a good time to establish your MILE PR Pace, regardless of the time.  Once you establish your MILE PR pace, then we can help you lower that time.

Perform a ten to fifteen minute warm up prior to running your time trial.  Refer to above stretching routine.

Focus on staying within your mile pace and push when needed. Each person is different when it comes to running for a time trial. Find your rhythm and go for it.

For those who ran a mile last week, compare your times from last week.

Hints to running a fast mile time trial:

  1.  Run Fast
  2. No distractions like ear buds or phone in the hand.
  3. Find someone to partner up with to push your pace.
  4. Focus on your 400 meter splits. This will give you a good indication of your pace.
  5. Keep Moving and Go Hard.