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


homework

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.

Done.

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