WODS for the Week of 7.26.2020

New Toys for Springfield Endurance!

We are excited to have  a new training tool in the gym!  We will be using these periodically if weather is bad or when the winter months are upon us.  We will still be hitting the pavement out back, but it’s nice to have some new training equipment to play with at the gym.


We had a few Endurance Athletes competing this past weekend at the Midwest Wodfest in Joplin, MO.  Congrats to all participants.

WODS for the Week of 7.26.20

Short Interval Monday 7.27.20 @5:30 pm

up the ante

Twenty Four Minute Running Clock: 

Six Rounds (Four Minute Rounds) 

The workout will alternate each sequence.

Rounds 1, 3, 5

Sequence #1: 

Run 50 meters into 50 meter recovery walk.

Run 100 meters, Rest :30 seconds.

Run 200 meters at Fast Pace to Faster.

Rest remaining time in round.

Rounds 2, 4, 6

Sequence #2: 

Run 200 meters at a Fast Pace to Faster.

Rest :30 seconds.

100 meter run into 50 meter recovery walk.

50 Meter Sprint.

Rest remaining time in round.


  • 50 meters should be as fast as possible with 50 meter recovery walk. A good goal would be within :45 to :60 seconds.
  • 100 meter run should be at a Fast Pace based on your Mile PR pace. I would shoot for a goal of below :30 seconds each 100 meter run.
  • 200 meter run should be equal to your 100 pace x2. If you run 100 meters in :25 seconds then your goal pace for the 200 meters is :50 seconds.


Develop and maintain a pace within the realm of your MILE PR pace or faster each round.


Adjust your paces and work through the shortened rest period and be ready to run each round.


You will score each round separately. There will be six (6) separate timed scores.

Long Interval 7.30.20 @5:30 pm

setting the bar

Four (4) Sets:

300 meters at Fast Pace

300 meters at Easy Pace

600 meters at Fast Pace.


  • The first 300 meter speed should be at equal or faster than your Mile PR Pace.
  • The second 300 meter run is any speed to that allows you to recover.
  • The target time for the 600 meter interval is equal or faster than 2x the first 300 meter fast interval.
  • The rest B/T sets equals the total fast times.
  • Each set is a continuous 1200 meter run.


Develop a game plan for each set and each interval.

My first 300 meter run would be consistent with your MILE PR pace. My goal would be :75 seconds or below.

300 meter recovery jog would be 1:30 to 1:45.

My last 600 meter run would want to fall into 2:30 or below, with the emphasis on being faster than your above 300 meter pace.

My approximate rest time would be 3:00 to 4:00 minutes.


This will be for total time.


WODS for the Week of 7.19.20

Barb and Scott at the Big Elk 50K!

Held annually the 3rd weekend in July, the Palisades Ultra Trail Series is an unparalleled race experience in the wild backcountry of Idaho & Wyoming.
Here are some of the parameters of the Big Elk 50k
  • 31 Miles of Lusty Landscapes
  • 7,000+ ft. Vertical Ft. Elevation Gain
  • 7000+ ft. Vertical Ft. Elevation Loss
  • (14,000+ Vertical Ft. Change)

Congrats you two for this big accomplishment.

WODS for the Week of 7.19.20

Short Interval 7.20.20 @5:30 pm


Twenty Minute AMRAP:

200 meter run, rest :30 seconds.


This workout is designed for each athlete to develop and maintain their own pacing for each 200m interval.  There is limited rest in between each interval.


Develop and maintain a pace within the realm of your MILE PR pace  to a moderate pace. The goal is to hold or maintain paces within +/- :02 – :03 seconds per interval. Once you find that comfortable pace, then stick with it and push through.


Just be steady and smooth. Get your rest and shoot for a goal for the workout. Get through the halfway mark and keep moving. This will be a long workout and will push your physical and mental capacity.


This workout will be scored by the amount of reps you complete within the 20 minute time cap. You must complete the entire 200m in order for this to be counted as a rep.  Please count any partial meters and put in the comments section of WODIFY.

We last programmed this back in March 2013.

HERO WOD Thursday 7.23.20 @5:30 pm


Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

This was on Crossfit Main Site on 2.28.2016.

We will be performing this as an individual WOD or you can partner up.

If you partner up please do the following scheme:

  • 1 Mile Partner Run with Rope.
  • 100 Push Ups (partition reps as needed) sub with push ups on box or flat bench.
  • 100m Bear Crawl ( Each athlete must alternate every 25 meters)
  • 1 Mile Partner Run with Rope.
  • 100 Push Ups ( partition reps as needed) sub with push ups on box or flat bench.
  • 100m Bear Crawl (Each athlete must alternate every 25 meters)
  • 1 Mile Partner Run with Rope.





WODS for the week of 7.12.20

HEART of AMERICA Competition!

FULL HOUSE CONFIRMED FOR #HOA2020! In less than an hour, over 100 teams signed up to throw down this Sept 25-27th in Spfld, MO!

All Divisions are now SOLD-OUT! RX (30/30), Scaled (70/70), & Masters 40+ (10/10)

Please Email info@heartofamericacompetition.com for waitlist. If there is enough interest, we will add heats.

THANK YOU for your continued support…now get to training! 🇺🇸❤️💪🏽

WODS for the Week of 7.12.2020

Monday Short Interval 7.13.2020 @5:30 pm

endurance field day

There will be a running clock, but you will score each event separately.

Field Day Event #1: 0:00 – 3:00

Max double unders or singles for three minutes.

3:00 – 5:00 Rest

Field Day Event #2: 5:00 – 8:00

Max Calories Assault Bike. Score your calories on Assault Bike.

8:00 – 10:00 Rest

Field Day Event #3 10:00 – 14:00 

EMOM 100 meter run. There will be a total of four (4) runs. Score your fastest 100 meter time.

Field Event #4 16:00 – 19:00 

400 meter run. Rest remaining time. Score your 400 m run time.

19:00 – 21:00 Rest 

Field Event #5: 21:00 to 26:00 

600 meter run. Rest Remaining Time.  Score your 600 m run time.

26:00 – 28:00 Rest 

Field Day Event #6: 28:00 til Completion. 

200 meter sled push (Athletes pick your weight). We will have 25 meter increments to push the sled for our athletes for a total of eight (8) sled pushes.

You will pick your poison and weight. This will be for time.

This is as fast or slow as you want to go.


We will be working on various capacities and skills. This will be similar to a field day like when you were in elementary school.


Focus on the heart rate and managing your pace. You will be spiking the heart rate from sled to run and bike to and double unders.


Steady on the sled and find a recovery within the two minute rest periods sprinkled throughout the workout.


This workout will have scores for each event.

Long Interval 7.16.2020 @5:30 pm

and then....

Five Rounds:

600 meter Moderate Pace

400 meter Easy Jog.

Rest 1:00 between rounds.


Pace is based on your Mile PR pace.  The moderate pace will be :02-03 seconds slower than your MILE PR pace. You will look to be :12 to :15 seconds slower than a MILE PR pace)

Pace Calculation Tool:


Based on my current pace.

My goal would be to run my 600 meter run from 2:47 to 2:52. This is :12 to :15 seconds slower than my current MILE PR pace.


Is to mix up your pace and focus on hitting a moderate pace each round. The jog will be recovery but no walk. Go at a pace you can recover and breathe through a normal conversation while running.


Hit your pace and stay consistent. Focus on your 100m split to see if your maintaining your pace. Keep moving.


Total Time.




WODS for the Week of 7.5.2020

Happy Fourth of July!

This is a time of the year when we honor America and reflect on our independence and freedoms.

During these times, it’s easy to be distracted with news and social media.  The heart of any problems lies within yourself.

Take time to reflect on your family and faith and find ways to be a reflection of encouragement.  Instead worrying about our problems, find ways to be hopeful and encourage one another to be better people.

It’s not hard being nice or kind to one another. Be the encouragement someone needs today.

Never Give Up.

WODS for the Week of 7.5.2020

Monday 7.6.2020 @5:30 pm


Set 1: 

500 m run at Fast Pace or Faster

Rest 1:00

300 m run at Fast Pace or Faster

Rest 1:00

200 m run at Fast Pace or Faster.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 2: 

300m run Fast Pace to Faster Pace

Rest 1:00

300m Sprint or Fastest Pace possible.

150 m Recovery Walk

150 m Sprint.

Rest :90 seconds.

Set 3: 

400m run at Fast Pace or Faster

Rest 1:00

200m run Sprint or Fastest pace possible.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 4:

10×50 meter shuttle sprints.  Try to beat your initial 500 m run time as a point of reference.



Each athlete will look find a pace equal to or faster than there MILE PR Pace in this workout. There is limited rest in between intervals, but sufficient recovery time for MILE PR pace efforts in between sets.


The purpose is to push and maintain your paces on a consistent basis for each short interval. Your performance is based on hitting a consistent pace each run.


Find your MILE PR pace and push yourself. Push through the limited rest and keep moving. Breath at a steady rate. Glance at your watch and see where your pace is at the halfway mark of each run. If your running 200m check your time at the halfway mark to determine if you can hold that same time for the last half.


This workout will be for total time.

Thursday 7.9.2020 @5:30 pm

its long day

Each athlete will run a sequence of progressive longer runs to shorter runs.  The pace and rest TBD by the athlete, but your rest period can be no longer than :60 seconds. You can choose to range from a fast pace to moderate pace throughout the workout.

You will perform these as shuttle runs from the starting point to the turnaround point and back to the starting line.  Each athlete will determine there rest period but no longer than :60 seconds after each run. You must start with the longer runs first.

1000 m run

900m run

800m run

700m run

600m run

500m run

400m run

300m run

200m run

100m run.



This workout will be dictated by your legs and how your feeling. If your legs are fresh, than attack that particular interval with a fast pace. If your recovering from the previous interval, than scale back and find your breath and pace. Keep moving.


The purpose is to simulate a longer type run with the different levels of adversity an athlete would face in the midst of longer type runs from varying levels of energy to fatigue.


Focus on the area where you felt the most energy and the least amount of energy. Attack some of the shorter intervals with a fast pace and see how your lungs and body responds.


This workout will be for total time. Focus on your mile splits and find a moderate pace on your splits. A good goal would be nine to twelve minute splits.