HERO WOD WEEK!

This week we will be honoring US Air Force Airman Bradley R. Smith. Join us on Thursday for this challenging workout.

Background: Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

This “Bradley” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 17, 2011 (“110817”)

Workouts for the Week of 1.16.2022

Monday, 1.17.2022 @5:30 pm

tabata style 

We will be performing this on a Assault Runner.

Thirty Four Minute Running Clock:

Part A:

Three Minute Interval

Run :15 Seconds/Walk :15 seconds for duration. This should be at a jog or easy pace.

Rest 1:00

Six Minute Interval

Run :30 seconds/Walk :30 for duration. This should be at a moderate pace to fast pace.

Rest 2:00

Nine Minute Interval

Run 1:00/Walk 1:00 for duration. This should be at a fast pace to Mile PR Pace.

Rest 3:00

Part B:

1600 m Run for time. You will have ten minutes to run a mile.

There will be two separate scores for this workout. Total meters for Part A and Total Time for Part B.

Weekly Abs Challenge Week 3:

5 Sets:

Flutter Kicks 10 straight into Scissors kicks 10 = 1 Set

Then

10 Around the Worlds

Start and circle to the right then go back and circle to the left.

Sit up (hands crossed in front of face) then toe touch to hands R, L foot kick to hands=1 rep.

Thursday, 1.20.2022 @5:30 pm

HERO WOD "Bradley" 

January “Sock Hop” Workout

There are 11 days left for any donations you may have. This week we will be having a January Sock Hop workout. Rock your favorite socks and join us at the gym this week.

Workouts for the Week of 1.09.2022

Monday 1.10.2022 @5:30 pm

sock hop benefitting The Springfield Dream Center 

Sock Hop Group WOD benefitting The Spfld Dream Center

For today’s WOD, wear your favorite pair of crazy socks. Bring new socks, gloves, or caps to donate and support The Spfld Dreams Centers mission of providing help and hope to those in need 💙

Twenty Two Minute Running Clock:

AMRAP

200m Run

1 Rope Climbs (Scale with 3 Burpee Jumping Pull Ups)

You will attempt to get as many 200m runs and rope climbs within the time cap.

ABS Challenge Week 2

ABS Challenge Week 2 Monday

3 Rounds:
10 Bicycle crunch each side.
(elbow to knee, keep low back down, move with control)
20 Slow Sit ups (up quick down slow within a 5 second window)
:30 second hollow rock hold (keep low back to ground)

Thursday 1.13.2022 @5:30 pm

Mall Walker 

Part A:

2x700m fast pace, :60 sec walk b/t intervals

Rest 2:00

3×400 fast, 100m walk.

Rest 2:00

4×250 fast, :60 sec walk.

Rest 2:00

Score Total Time for Part A

Part B:

5 Minutes. Alternate runs and walk.

Run :30/Walk :30

Score total meters run/walk

Happy New Year!

We have some new ideas for the year and we will look to develop different challenges for the year and keep progressing forward with challenging week to week programming. Be on the lookout.

January Monthly Challenge!

This month we will be starting up monthly challenges to test and help you get stronger in different aerobic capacities. During the month of January we will be starting a Abs Challenge. Coach Allison Yokeley will be programming challenging abs workouts for you to follow along.

We will also be incorporating abs programming through the winter months to supplement more indoor programming.

Look for our Abs Programming on Wodify.

January Sock HOP!

WODS for Week of 1.2.2022

Monday 1.3.2022 @5:30 pm

Six Spot 

Thirty Minute Running Clock:

Perform the following for max Calories in six minute intervals, rest 2:00

0:00 – 8:00

Echo Bike Max Cals

Rest 2:00

8:00 – 16:00

Assault Runner Max Cals

Rest 2:00

16:00 – 24:00

Ski Erg Max Cals

Rest 2:00

24:00 – 30:00

Assault Runner Max Cals

Score will be Total Calories bike, run, ski.

Abs Class 

100 Sit Ups for Time.

Then,

Three Rounds:

50 Sit Ups

25 Heel Digs

(Knees bent in 90 degree angle to start and then stay slightly bent on slow descent on way down; lower back stays on floor.

12 Suitcases

Thursday 1.6.2022 @5:30 pm

Threshold Train 

Intervals

Part A:

800m run Steady pace. Comfortable pace but purposeful pace above a easy/jog pace.

Rest :60 seconds

600m run Steady pace.

Rest :45 seconds

400m Fast Pace threshold. This will be at a Mile PR pace with perceived exertion level above the steady pace.

Rest :30

200m Fast Pace threshold.

Rest 3:00

Part B:

6 Sets

300m Fast Pace Threshold. Rest :30 seconds b/t sets.