Category Archives: WOD’s

Another week of hot temps! Are you drinking enough water? Please take the time to watch this video from Max at CFE on hydration. Short Interval (Mon 5pm, Tues 10AM): ):  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 C2: 6:00 ofContinue reading “WODs for the Week of 7/23”

The 2012 Crossfit Games opened up this year with a triathlon showing us again how applicable endurance training is to athletes of all disciplines. Have you ever considered doing a triathlon? The Tiger Tri is coming up 8/10/12, a great race for beginners and experienced triathletes. Short Interval (Mon 5pm, Tues 10AM): ): 5 xContinue reading “WODs for the Week of 7/16”

Crossfit Springfield’s team The Young and The Rest of Us at the Color Run in Kansas City last weekend. Nice work ladies. Short Interval (Mon 5pm, Tues 10AM): 400m TT (time trial), rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between C2: 400m TT, rest 5:00, then performContinue reading “WOD’s for the Week of 7/9”

Are you ready to put your training to the test this week, see where you are at and establish some PR’s? Its “CFE Total” this week! We have reached the end of a 12 week training cycle and will spend the week seeing  where we are all at before we begin another cycle. On Mon/TuesContinue reading “WOD’s for the week of 7/2- CFE Total Week!”

Short Interval (Mon 5pm, Tues 10AM):  10 x 30 seconds max effort, rest 2:00 between each rep C2: 10 x 30 seconds max effort, rest 2:00 between each rep Long Interval (Thurs 10AM, Thurs 5PM):  3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds C2: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3Continue reading “WODS for the Week of 6/25”

Alright CFE-Springfield, the t-shirts are ready for order! See the above pic for your choices. You can print your order form off the site by clicking on the following link:  CFE Order Form , or you can find order forms in the back of the gym where we meet for CFE. We will provide an envelopeContinue reading “WOD’s for the Week of 5/14”

Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2:  500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000MContinue reading “WOD’s for the Week of 5/7”

Here is some great tips from CFE HQ about running on your toes and for those of you who hablo espanol stay tuned for the Spanish translation at the end! Short Interval (Mon 5pm, Tues 10AM): Short Tosh 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in aContinue reading “WOD’s for the week of 4/30”