Category Archives: WOD’s

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.

 

 

 

 

 

 

 

 

 

 

 

 

WODS for the Week of 2.21.21

Positive Thoughts!

If you don’t control what you think, you’ll never control what you do.

Where does your mind go when you train? Can I run another interval? Am I capable of doing this?

Your thoughts control how you approach each workout everyday. Have a positive goal to strive for each day you train. There will be some days better than others, but it’s better than doing nothing and listening to the voice that says you can’t.


WORKOUTS for the Week of 2.21.21


Monday 2.22.21 @5:30 pm


time warp

You will perform the following sequence of movements in order each timed round.

There will be a thirty five (35) minute running clock.

0:00 – 5:00 (Five Minutes)

(Perform below in order and within the time cap)

200 meter Run Assault Runner

30 Double Unders (60 singles scale)

10 Cals Assault Bike

100 m Outside Run.

Any remaining time, Max Meters Ski Erg.

5:00 – 7:00 Rest

7:00 – 17:00 (Ten Minutes)

(Perform below in order and within the time cap)

400 meter Run Assault Runner

60 Double Unders (120 Singles scale)

20 Cals Assault Bike

200 meter Outside run.

Any remaining time, Max Meters Ski Erg.

17:00 – 20:00 Rest

20:00 – 35:00 Minutes (Fifteen Minutes)

(Perform below in order and within the time cap)

600 Meter Run Assault Runner

90 Double Unders (180 Singles)

30 Cals Assault Bike

300 Meter Run Outside.

Any remaining time, Max Meters Ski Erg.

Workout Detail:

This is designed to be lactate threshold with limited rest and fast to faster paces to keep up with the time caps.  This will have higher threshold intensities each interval and timed round.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

You will have to hit the initial runs with a fast pace in order to get through the timed round. The second run will be your recovery and get your breath back.

Your Score:

You will score three (3) rounds for max meters on the Ski Erg.


Thursday 2.25.21 @5:30 pm


don't fail

3 Sets:

1500 meter run.

Rest: 5 minutes b/t sets.

The first set will be used to find the pace target (finishing time) for sets 2 & 3.

The goal is to finish sets 2 & 3 within +/- :10 seconds of your initial set.

The penalty for finishing sets 2 & 3 outside of the +/- :10 seconds is 40 air squats to be performed within the 5 minutes after finishing the “Failed” interval.

Example: If you run your first set in 8:00 minutes, you must run sets 2&3 within 8:10 to 7:50. If you finish outside of the time frame, you will perform 40 air squats within the 5 minute rest time.

Workout Detail:

The goal is to establish a goal pace in Set 1. This will be used to establish a baseline for Sets 2 and 3.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Your pace will be determined by your initial set.  Hit your time caps in order to avoid doing additional air squats within the rest time. Keep an eye on your paces throughout each run so you stay within the caps.

Your Score:

Score each round separately for three scores.

 

 

 

 

 

WODS for the Week of 2.14.2021

Coooooollllllldddddddd!

Remember this week and think of warmer days ahead when we can get outside and enjoy some sunshine and warmer weather. Needless to say, we will be inside again this week.


WODS for the Week of 2.14.2021


Monday 2.15.21 @5:30 pm


sprint ladder

100 Meters, Rest 1:00,

200 Meters, Rest 1:30,

300 Meters, Rest 2:00,

400 Meters, Rest 2:30,

600 Meters, Rest 3:00,

400 Meters, Rest 2:30,

300 Meters, Rest 2:00,

200 Meters, Rest 1:30,

100 Meters! Done.

Workout Detail:

This is designed to be V02 ( Lower Volume/Shorter Distance at higher intensities) . There will be sufficient rest to hit each interval at a fast (Mile PR pace or Faster).  You will hit a peak and then go back down the hill.

Aerobic Capacity:

V02

Workout Hints:

The goal is to hit your intervals at fast pace then get recovery. Rest runner after each interval. Watch clock for rest times.

Your Score:

This workout will be for total time and is 2600 total meters.


Thursday 2.18.2021


HERO WOD Thursday!

“Running” KALSU!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.

The CrossFit Football website is no longer live but according to a post on John Welbourn’s blog, it appears “Kalsu” was first shared on June 23, 2009. The first mention in the CrossFit forum was in October that year.

In the same post, John reveals how “Kalsu” was created as a collaboration between himself and Andy (giving Andy the lion’s share of credit).

John also notes that 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.


“Running” KALSU!

This will be a variation of the HERO WOD “KALSU”.

You will perform 100 thrusters for time (135/95)

Start with 150 meter run.  Then complete as many thrusters as possible until you reach a two minute time cap.  At the top of the every two minutes (2:00) complete another 150 meter run. Repeat every two minutes until 100 total thrusters.

This is a variation of the original workout, but we have added a twist of running instead of burpees.

Score is the total time it takes to complete all 100 thrusters.

There will be a 50 minute time cap on this workout.

Tips and Strategy

Prior to the start of the workout, decide how many thrusters you can realistically complete every two minutes (remember you always start with 150 meter run). Stick with that number, no matter how much it hurts.  A good goal for this workout would be 4 reps within a two minute time cap.

50 minutes/2=25 Rounds

25×4 reps = 100 reps.

Intended Stimulus

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to run AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”

Scaling Options

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

Intermediate
100 Thrusters (95/65 lb)
150 meter run to start and at the top of every two minutes.

Beginner A
100 Thrusters (75/55 lb)
100 meter run to start at the top of every two minutes.

Beginner B
50 Thrusters (45/35 lb)
100 meter run to start at the top of every two minutes.

 

WODS for the Week of 2.7.2021

Midwest Meltdown!

We had several athletes participating this weekend at the Midwest Meltdown! Great time and congrats to Amy, Kara, and Katie for winning there division(Masters Intermediate 35+).


WORKOUTS for the Week 2.7.21


Monday 2.8.21 @5:30 pm


too much time on my hands

This is a timed run for six total rounds.

There will be a thirty four (34)  minute running clock.

One Round

Run :60 seconds (Moderate Pace)

Rest :15 seconds (Rest time can be performed as a walk on the runner or you can step off)

Run :45 seconds (Fast Pace)

Rest :30 seconds

Run :30 seconds (As fast pace you can maintain)

Rest :45 Seconds

Run :15 Seconds (As fast as you can maintain)

Rest 2:00 minutes between round, except the last round.

Workout Detail:

This is designed to be speed workout, with limited rest and fast to faster paces.  You will be performing four (4) minutes of work each round with limited rest. Attack each timed interval with a fast pace.

Aerobic Capacity:

Speed.

Workout Hints:

Walk in between the intervals. Keep moving and get your rest. The workout will have varying paces, so try to maintain the same meters each round.

Your Score:

You will score each round separate for six (6) total scores. You will score the total meters for each round.


Thursday 2.11.21 @5:30 pm


100 reasons to hate the coach

100 Burpees to Bar.

You will have to hustle to get back and forth from the runner to the bar to do burpees.

Gals use the lower to medium bars. Guys use the medium to high bar.

Every 2 minutes Assault Runner 10 Calories.

Start the workout with Assault Runner 10 calories.

Workout Detail:

This is designed to be a lactate threshold workout out with a high volume of running and burpees.

Aerobic Capacity:

Lactate Threshold.

Workout Hints:

You will have to hit the runs with some urgency if you want to get through the burpees. The key is getting a quick transition to the runner and to the bar and back.

Your Score:

Total time to perform the 100 burpees to bar.

 

 

 

WODS for the Week of 1.31.21

Midwest Meltdown 2021!

The Midwest Meltdown is a 3 person, same sex, team competition hosted by CrossFit Provision. The comp will start at 3 PM on Friday, February 5th and finish in the afternoon of Saturday, February 6th!

There will be several teams from our gym, so come out and enjoy the day with us.

Midwest Meltdown link event:

https://www.myfitevent.com/mwmd21?fbclid=IwAR1QNyD0iDvE0g2bzSRWVReoRNfgBAsnlIjY7CJ_xvF7DRiJbHoBTUQtUpk

Facebook Link:

https://www.facebook.com/mwmeltdown/


WODS for the Week of 1.31.21


Monday 2.1.21 @5:30 pm


i'm picky

Forty Five Minute Running Clock:

This will be a progression to increase meters and calories on the assault runner and/or outside run and assault bike/ski erg in incremental phases. You will increase 100 meters on each run, and increase 5 calories on each bike or ski interval. Each athlete can pick your capacity for each interval. Just pick one and go.

100 meter Run/5 Calories Assault Bike/Ski Erg

200 meter Run/10 Calories Assault Bike/Ski Erg

300 meter Run/ 15 Calories Assault Bike/Ski Erg

400 meter Run/20 Calories Assault Bike/Ski Erg

500 meter Run/25 Calories Assault Bike/Ski Erg

600 meter Run/30 Calories Assault Bike/Ski Erg

700 meter Run/35 Calories Assault Bike/Ski Erg

800 meter Run/40 Calories Assault Bike Ski Erg.

And so on until you reach the forty five minute time cap.

If you finish all of the runs and calories within the 45 minutes then you will be done.

There is no built in rest so pick a pace and keep moving.

Workout Detail:

This is designed to be a steady workout at a moderate intensity to develop fuel efficiency, muscular, skeleton system, and aerobic endurance. There is no pace parameters or goals for paces. We are looking to mix up the cycle and add some different devices this week. This will be a longer workout so keep moving and grind away at those meters and calories.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Steady Eddie will be the goal of this workout. Stay on your runs at a moderate intensity. Bike/Ski intervals are designed to test your capacity and thresholds when legs get tired and not wanting to move.

Your Score:

You will score the total calories on the bike or ski erg. You can write the meters ran in the comments section of Wodify.

There will be 3600 total meters to be ran and 180 calories to burn.


Thursday 2.4.21 @5:30 pm


bombolini II

Three Sets:

500 Meters Fast, 300 Meter Recovery Jog, 200 Meter Sprint. No rest between intervals.

Rest 2:00 minutes between sets.

Workout Detail:

ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three. Then the athlete will do a 300 meter recovery jog. You will finish with a 200 meter sprint as fast as you can maintain.

Aerobic Capacity:

V02

Workout Hints:

This WOD has three different paces. You should push the pace on your 500 meter at a Mile PR pace or faster. The 300 meter run should be a jog or easy pace. The 200 meter run at the end is as fast as you can maintain the pace.

Your Score:

Total Time for the entire 3000 meters ran.

 

 

 

 

 

 

WODS for the Week of 1.23.2021

Winter Blues!

Coaching during winter hours!

The winter got you feeling down and out. We will continue to monitor the weather and get through the season with combinations of outside and indoor workouts.  We will be outside soon and it will be glorious when we do finally. The endurance program is very thankful and grateful to have access to our Assault Runners so we can continue to program running workouts.


WODS for the Week of 1.24.2021


Monday 1.25.21 @5:30 pm


choo choo 

Warm up with general stretching and preparing the body and legs for the longer distances tonight.

Once stretching is complete, then a 400 meter easy pace run into a 200 meter walk. End the warm up with a 200 meter faster pace jog or run. Done. 

We will then begin the following workout. 

4 Rounds 
800m Moderate to Mile PR pace. (Goal is <4:00  or <4:30 or <5:00 Dependent on your current Mile PR. You choose your pace this workout) 
100m easy (recovery)
100m Max Effort or at a pace as fast as you can maintain. 

Perform 100 meter walk as active recovery for next round. 

Each round will be 1000 meters. The run structure will be 800 meters into a jog, then into a max effort 100m run. The last 100 meter walk will completed within the programmed rest time. 

Rest 3:00 between each round. 

Workout Detail:

Run 800m at a fast (mile PR pace), run 100m at an easy recovery pace, immediately accelerate into a 100m ME sprint.  There is no rest between any of the intervals. Make sure to quickly and aggressively accelerate into your 100m ME sprint. 

Each round will be 1000 meters. The run structure will be 800 meters into a 100 meter jog, then into a max effort 100m run. The last 100 meter walk will not be included and is part of your rest time. 

Aerobic Capacity:

Lactate 

Workout Hints:

This is higher volume workout with some 800 meter intervals to start out. Focus on hitting the paces and then build up to a 100 meter sprint at the end. Get your rest and recovery in between. 

Once you pick your above pace, then stick with it on each 800 meter interval. If you choose to run under 4:00 minutes each round, then that is your goal.  

Your Score:

You will score each round separately for four (4) individual scores. The total meters on this workout will be 4800 meters to include warm up run.  


Thursday 1.28.21 @5:30 pm


pace pace baby

Twenty Five Minute Running Clock: 

There will be five total rounds (One round = 5 minutes) 

A Round will consist of: 

Run 300m; rest :30 seconds; Run 300m; 

*Burpees

*The amount of burpees will be determined by the difference in time of your two interval runs.  Example: First 300 m run 1:34/Second 300 m run 1:28. You will perform six burpees.  

The goal is to keep run times as close as possible. Set a pace and repeat it each run.  

You will rest the remaining time after completion of runs and burpees if necessary. 

Workout Detail:

This is a workout designed to hit your fast paces with little rest in between. Focus on the paces throughout the workout. The goal is to hit your pace each time in order to limit the amount of burpees in each round. This a test of your ability to pace each interval with minimum burpees each round. So don’t go to fast or too slow 😉

Aerobic Capacity:

Speed

Workout Hints:

Get as much as you can out of the rest period. Hit those paces hard. If you have to do any burpees, then get moving quick to get your rest.  The reward is hitting your paces and getting extra rest. 

Your Score:

Your score will be the number of seconds between fastest and slowest 300 meter runs each round. There will be five separate scores. Example: Round 1 you run 1:30 and then 1:25. That will be :05 seconds.  

Each score will reflect the how close your keeping your paces in each round regardless if it is slower or faster. Just focus on hitting the lowest possible difference between the two interval runs. 

 

 

 

 

WODS for the Week of 1.17.21

WODS for the Week of 1.17.21

We are in the middle of January and we will be continuing to ramp up the programming as the month continues.

Have you been holding the off button in trying our endurance classes?  All it takes is for you to hit the “ON” button.

Come check us out this week.


Monday 1.18.21 @5:30 pm


sparkler

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

All interval runs will be at Mile PR pace.

Goal Paces:

400m <2:00

300 <:90

200 <:60

100 <:30

Workout Detail:

This is a workout designed to hit your fast paces with little rest in between. Focus on the paces throughout the workout.

Aerobic Capacity:

V02

Workout Hints:

Get as much as you can out of the rest period. Hit those paces hard.

Your Score:

Total Time to complete the meters to include the rest time. There will be 2800 meters involved in this workout.


Thursday 1.21.21 @5:30 pm


HERO WOD "KERRIE"

Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

 

WODS for the Week of 1.10.21

BUILDING AEROBIC CAPACITY!

AEROBIC CAPACITY EXPLAINED…

As Athletes, we all know and understand the concept of ‘constantly varied’, and have come to embrace it in our daily training. We understand that in fitness we specialize in not specializing…and we aspire to become well-rounded and conditioned athletes by way of this philosophy.

At Proximal Strength Endurance, we aim to bridge your ability to perform at your maximum potential–on and off the gym floor. Your intent focus on PR’ing your lifts on the gym floor involves attention to detail–mechanics, technique, and drills. The same can be said on the back lot, where the same attention to detail vastly improves your capacity to run (and WOD) harder and smarter! Combining your weekly WODs with weekly Endurance programming maximizes your potential in both realms.

We program in the following realms throughout the year to develop our athletes in varying capacities to develop that engine.


WORKOUTS FOR THE WEEK OF 1.10.21


Monday 1.11.21 @5:30 pm


forrest gumption

Run for 2:00 minutes, rest :60 seconds.

You will continue this pattern until each athlete completes 5000 meters.

Workout Detail:

This is a steady workout with the pace to be determined by each athlete. Just get through the meters and focus on each two minute interval and your rest time.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

The beginning of the workout you will be able to accumulate the meters, but as you go along, try to maintain a pace and meet or beat your distance each 2:00 minute interval.

Your Score:

Total Time to complete the meters to include the rest time.


Thursday 1.14.21 @5:30 pm


eat my lunge

Four Rounds

400 meter run Assault Runner (Fast or Mile PR Pace)

If your Mile time is <8:00 minutes then focus on hitting below 2:00

If you Mile time is >8:00 minutes then focus on anything below 3:00 minutes for the 400 meter interval.

*15 meter OH 1 Arm Alternating Lunge (40/25)

200 meter outside run (Moderate to Fast Pace)

200 meter Goal pace is under :60 seconds.

15 meter OH 1 Arm Alternating Lunge (40/25)

*The lunges will be staged and the distance is the equivalent of lunging rig to rig.  Scale weight if necessary. If your unable to OH lunge, then you will do a front rack lunge with dumbbell or medball.

Workout Detail:

The focus is to hit your Mile PR pace on each 400 meter run.

Aerobic Capacity:

Speed and Strength. The runs will serve as the speed capacity. The lunges will serve as the strength capacity.

Workout Hints:

Hit your run paces and focus on unbroken lunges. This will start to grind on the legs, but develop your mental strength and keep moving.

Your Score:

Total Time to complete all four rounds.

 

 

 

Happy New Year! Welcome to Proximal Strength Endurance

Happy New Year!

Welcome to Proximal Strength Endurance 

Proximal Strength Endurance is designed to offer an organized, scheduled endurance class to ALL athletes regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program. Endurance is offered on Mondays and Thursdays at 5:30pm. We meet in the far back corner of the gym for a WOD briefing, then head out to the back lot for the workout.


Coaches Profiles


 

Graham Smitham

I’m a lifelong athlete and competitor. Growing up in Dallas, Texas I came to Springfield in 2010 to swim at Drury University. I graduated in 2014 with my degree in Biology and Exercise Science, and became a Certified Strength and Conditioning Specialist through the NSCA. The competitive side of CrossFit is what first drew me in, racing the clock and the people around me to post the highest scores, but now my competitive focus is having the best form in the gym. My goal in each class I coach is to help our members move better to build stronger more resilient bodies, whether it be for a competition or life!

Brian Rice

I was a regular athlete in high school, but was always competitive. My fitness journey started in 2011 at CrossFit Springfield. I immediately developed a passion for this community and instantly was hooked with the variety and frequent challenges which tweaked my competitive side. In 2012, my journey started with running and endurance classes. It was never a regular part of my training regimen, but I soon discovered the benefits. They soon became a staple in my weekly programming and helped me develop into a much more well-rounded athlete and boosted my overall fitness level. I have achieved a few accolades in my journey, but none more rewarding then when I started coaching in April 2016 with endurance classes and eventually into group led workouts. My goal as a coach is always to put the athlete first and give my full attention to their needs and goals. I like to encourage and push my athletes to give a honest effort every class. God has given me an opportunity to serve and help others and I am very blessed to be a part of this great community. Our community is a tight-knit group and I am grateful to be able to coach our members everyday. I have witnessed great things and accomplishments with my athletes. It’s truly awesome to experience there happiness and successes. Keep Moving Never Quit Never Give Up Press On Philippians 3: 13-14


WODS for the Week of 1.3.21


Monday 1.4.21 @5:30 pm


spartan

Coach Warm Up and Pose Running Drills,

Then,

10 sets x 300 meter run (Goal Pace is :90 seconds to 2:00 minutes)

Rest 2′ between sets.

Workout Detail:

You will try to hit your paces each set. This will challenging but there is a full two minutes rest. Take each set and set your goals.  The goal pace will be based on a eight minute mile pace.

This will be a V02 Max workout.

Workout Hints:

Get full recovery between your intervals. Hit your paces and focus on staying consistent throughout.

Your Score:

Total Time


Thursday 1.4.21 @5:30 pm


hard charging

5 Rounds:

400m at moderate pace (Goal is 2:30 to 2:00 minutes)

100m at easy pace

200m at fast pace (Goal is under :60 seconds)

100m at easy pace

100m SPRINT at MAX EFFORT

Rest 2:00 between rounds

Workout Detail:

This workout is structured to provide less rest between reps, disallowing complete recovery between reps. The total distance is 4500 meters.

Workout Hints:

You must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

Your Score:

You will score each round separate for five separate scores.

 

WODS for the Week of 12.27.2020

WE SURVIVED 2020!

This is the last week of 2020 and all of us are ready for it to go away. Come join us this week as we finish up 2020 with some running and assault bike this week.


WODS for the Week of 12.27.2020


Monday 12.28.2020 @5:30 pm


rope burn

Ten Rounds

20 Calories Assault Runner

1 Rope Climb

*If your unable to perform rope climbs then you will perform two wall walks.

*If your unable to perform wall walks  or rope climbs then each athlete will perform 10 Ring Rows.

20+1= 21 for the new year coming up.

See Link for demo of Wall Walks.

Workout Detail:

There is no pace on the runs, but just keep a pace to move through the calories. The estimated distance for 20 calories will be approximately 200-300 meters.

Rope Climbs and Wall Walks are designed to test your capacity and strength this week.

This workout will be more mental and fighting through the calories each round and ending it with a specific skills of rope climbs and Wall Walks.

Workout Hints:

Keep Moving and take your rest walking to the rope and back to the runners.

Your Score:

You will score the total time it takes you to complete all ten rounds.


Thursday 12.31.2020 @5:30 pm


sandy beaches

Thirty Minute Running Clock:

Six Total Rounds (Each round is five minutes)

Minute 1: 100 meter Assault Runner or Outside.

Minute 2: 10 Sandbag Back Squats  50/35

Minute 3: 10 Burpees over Sandbag. These can be performed by facing the sandbags or lateral burpees. Just do a burpee and jump over it anyway you want.

Minute 4: Max Calories Assault Bike

Minute 5: Rest :60 Seconds.

Repeat 5x.

Workout Detail:

This is a interval EMOM and will test your capacity. Move at a brisk pace and use your minute rest to recover for each round.

Workout Hints:

Keep Moving and try to recover within each minute capacity.

Your Score:

You will score the total amount of calories on the Assault Bike for the entire duration of the workout.