WODS for the Week of 2.28.21

Fundraising for the HIVE of the Ozarks!

Monday, March 1st  at Proximal Strength/Crossfit Springfield there will be a special fundraising event to benefit The Hive of the Ozarks!

The Hive of The Ozarks is an eatery opening in Willard, MO in March of 2021 to provide persons with disabilities an opportunity work skills.

Devon and Brooke rocking some 80’s
Longtime @crossfitspringfield / @proximalstrength member, Dr. Devon Jarvis serves as Vice President of The Hive’s Board of Directors.

As part of our gym’s ongoing mission to strengthen lives mentally, physically, and spiritually – We are so excited for this opportunity to support The Hive and Devon as they seek to empower those in our community with physical, developmental, and intellectual disabilities.
All donations, proceeds, and drop in funds collected March 1st will go DIRECTLY to supporting this very sacred and impactful mission of The Hive of The Ozarks.
To Learn more about The Hive of The Ozarks or the make a direct donation to their program please visit https://www.hiveoftheozarks.com (link in bio)

WORKOUTS for the Week of 2.28.21


Monday, 3.1.21 @5:30 pm


simply 100

20 Rounds

EMOM 100 m run

This is a original CFE workout.

Workout Detail:

This workout will encompass a very fast turnaround and recovery. Use the time for quick recovery and get ready to run.

Aerobic Capacity:

Speed

Workout Hints:

Your fast interval will be at your Mile PR pace. Try to maintain your pace and get back to the line as quick as you can for recovery. Find small goals at a time by getting through the first five, then halfway, and so on.

Your Score:

You will record your slowest and fastest interval time.


Thursday, 3.4.21 @5:30 pm


bridge repeats

In a twenty minute clock, you will perform as many bridge repeats within a the time cap.

Workout Detail:

The goal is as many over and back repeats within the time cap. You will stay at a steady pace and work within your pace.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

Hit the up hills with some intensity and use the downhill as recovery.  This will feel good until about the ten to eleven minute mark, then the lactate threshold will kick in. Get past that sticking point and keep moving.  Establish a goal and go for it.

Your Score:

Total amount of intervals completed in time cap.

Over and back = 2 reps.

 

 

 

 

 

 

 

 

 

 

 

 

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