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.