WODS for the Week of 4.12.20

Happy Easter to all the PEEPS!


WOD 1:

Light Jog up to 400 to 500 meters.

Warm Up and Stretch hips, hamstrings, calves, etc. 

Twenty Minute Running Clock. 

Every minute on the minute.

Run 100 meters within the :60 second time cap or run :25 to :30 seconds with the focus on hitting the same distance each interval.  Rest remaining time.

Goal is to hit the 100 meter mark. If you are struggling to hit the 100 meter mark at any time within the time cap, then run the time capacity of :25 to :30 seconds.

Just keep moving.


HERO WOD

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

 

 

 

 

 

WODS for the Week of 4.5.20

CFE at Home.

Here are our workouts for this week.

We are still trying to maintain and get our legs back into shape.

Also with these running or regular workouts, its important to get warmed up and properly stretched out. Don’t just do a couple of stretches and then hit these high intensity workouts.

Below is one of the best warm up routines you can do before a WOD or running intervals.

Warm Up with Chris Hinshaw:

If you notice, some of these techniques are utilized during our warmups.

 

WOD 1:

4-8 400 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 8 intervals.

WOD 2:

2-4 1000 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

3:00 minute rest between intervals.

Goal is two intervals. If you want a further challenge and additional work, then advance up to 4 intervals.

Enjoy your runs this week.

WODS for Week of 3.29.20

CFE at Home.

Here are our workouts for this week.

WOD 1:

6-10 300 meter runs.

Hold 2-3 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is six intervals. If you want a further challenge and additional work, then advance up to 10 intervals.

WOD 2:

4-6 800 meter runs.

This will be at a moderate to fast pace.

3:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 6 intervals.

Enjoy your runs this week.

WODS for the Week of 3.22.20

Never Quit!

Leadership can be defined with personal accolades or accomplishments. What happens when a leader is faced with adversity?  Do they recoil? Give Up?

A leader gives confidence to everyone we will endure and conquer. A leader encourages and loves his community with all of his heart.  A leader recognizes a community is a sum of all it’s parts.  A leader demonstrates and reflects his faith in God.

During these adverse times, we can choose to back down as a community, or press on.

I choose to press on.

Philippians 3:13-14 (NLT)

13 No, dear brothers and sisters, I have not achieved it,[a] but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.


WODS for the Week of 3.22.20


This a bit of a change in our programming and we won’t be meeting at our regular times. During this time, we will continue to program running workouts that you can perform on your own time during the week.  We hope to jump on the bandwagon and make this a joint effort with our awesome gym at Crossfit Springfield.

Workout #1:

12×200 meters = .125 miles or 12x :50 second run.

Rest :60 seconds between intervals.

I would recommend marking your meters if your able too or run :50 seconds.

If your running meters, focus on hitting the same pace each interval.

If your doing the :50 second interval, focus on hitting the same distance each time.

Workout #2:

4 Sets:

Run 400 meters or :90 seconds at a fast pace

Rest 1:00

Run 300 meters or :45 seconds at a fast pace.

Rest 1:00

Run 200 meters or :60 seconds at a fast pace.

Rest 1:00

Run 50 meters or :15 second sprint.

Walk or rest 3:00 minutes between sets.

Fast Pace=Mile PR pace.

These workouts can be ran in the prescribed meters or in a time capacity.

We don’t want to complicate or make this an exact science, but find an area to run and mark your meters or run in the time caps.

 

WODS for the Week of 3.15.20

Community Effort!

The good and bad of the world sometimes can bleed into our normal everyday routines.  Lets be fearless in the face of adversity, but we also must not be careless.

As a community, we must do our part and be proactive in the things we can control.  Please be diligent in keeping our equipment clean and disposing of our towels appropriately.

This season will pass and let’s continue to control the what we can control to make our gym cleaner and the prevention of spreading the virus.


WODS for the Week of 3.15.20


Monday 3.16.20 @5:30 pm


simply irrestible

For Total Time:

Buy In: 400 meter run

Ten Rounds:

10/7 Calories Assault Bike

10 Devils Press (40/25)

Buy Out: 400 meter run


HERO WOD Thursday 3.19.20 @5:30 pm


gi jane

“G.I. Jane” was originally posted by CrossFit on the Main Site, but not as the workout of the day. It was posted as a video accompanying a different WOD from July 19, 2007.

In the video, Greg Amundson, one of the original CrossFit firebreathers, completed the now-classic benchmark workout at CrossFit Santa Cruz and finished in 10:17.

WODS for the Week of 3.8.20

Daylight Savings Time!

Its our favorite time of the year when we can start running and having a little more daylight to get our WODS programmed and completed every week.

Did you set your clock back?


WODS for the Week of 3.8.20


Monday 3.9.20 @5:30 pm


brush rinse repeat

30 Minute Clock:

6-9-12-15-18-21-24……

Assault Bike Calories

Burpees

After each round run 200 meters.

Each athlete must jump up and touch either the pull up rig or muscle up rings.

Females use low to medium bar.

Males use medium to high bar.

Your score will be highest rounds and reps achieved in the time cap.


Thursday 3.12.20 @5:30 pm


bridge repeats

There will be a twenty-five minute running clock. Each athlete will attempt to achieve as many reps as possible within the time cap.

Over and Back will be considered two reps.

Total Score will the amount of reps you run. If you get past the halfway mark at the completion of time, this will be considered a full rep.

 

 

 

 

 

 

 

 

 

WODS for the Week of 3.1.20

CFE March Monthly Challenge.

We would like to thanks to all those who participated in our February CFE Monthly Challenge with the Assault Bike.
The month of March will bring on a new challenge and it will involve the the C2 Rower.
The focus will be on short quick intervals and hitting calorie goals each interval.
If you can’t get in the gym and get the challenges completed. Don’t Worry. Just move on to the next day and keep moving forward.
Never Give Up.

Week One: Rowing Monthly Challenge

Before each challenge do some stretching and 400 meter warm up row.
Monday 3.2.20:
6x:30 seconds; Rest :30 seconds B/T intervals.
5/3 calories within each :30 second interval.
Tuesday 3.3.20:
8x:30 seconds; Rest :30 seconds B/T intervals.
6/4 calories within each :30 second interval.
Wednesday 3.4.20:
Rest Day/Make Up Day.
Thursday 3.5.20:
10x:30 seconds; Rest :30 seconds B/T intervals.
7/5 Calories within each :30 second interval.
Friday 3.6.20
10x:30 seconds; Rest :30 seconds B/T intervals.
Max Calorie Effort each :30 second interval. Attempt to match the highest calories possible in each effort.
If you have questions, feel free to comment and or hit me up at the gym.
Also be aware of your surroundings and allow the regular Group Classes to have the floor space for there regular scheduled classes.

 


Running Again!

As the winter weather starts to fade and the temps start getting a little warmer, we will start the journey in running again. Be patient and soon we will be pounding the pavement.


Monday 3.2.20 @5:30 pm


cap it

Partner WOD:

30 Minute Running Clock:

Each partner will alternate 300 meter runs.

While one athlete is running the other athlete will perform one round of the following below while the other athlete is running. Choose a weight that you can cycle thru the reps quickly.

5 Thrusters (Weight to be determined by athletes)

1 Rope Climb

Your score will be total rounds completed as a pair.


Thursday 3.4.20 @5:30 pm


the long road home

45 Minute Running Clock:

2000 meter run (If weather is bad, row 2000/1750 meters)

Rest 2:00 minutes from time you complete the run.

Then 7 Minute AMRAP.

Max Dumbbell Step Up

Males: 24 inch/40 lbs (2 Dumbbells)

Females: 20 inch/25 (2 Dumbbells)

Rest 2:00 minutes.

1000 meter run for time (If weather is bad, row 1000/750)

Done.

 

 

 

Never Give Up