Workouts for the week of 1.30.22

Workouts for the Week of 1.30.22

Monday January 31, 2022 @5:30 pm

do not pass go

5 Sets:

150m Run Fast Pace at your Mile PR pace or below. This will be performed on the inside runner.

Walk to corner of gym on east side.

Then commence into a

400m recovery jog. You can perform as inside or outside run.

Rest 2:00 b/t sets.

This would categorized as a speed workout with the shorter intervals. The focus is on maintaining your paces for each 150 m interval.

You will score each 150m interval for time.

ABS Challenge Final Week.

We will be retesting some of the ab challenges this week. Please check out WODIFY. If you have been sticking with this then re-take the tests to see if you have improved. These will be available to score on Wodify and programmed on our Monday and Thursday classes this week.

Monday: 100 Sit Ups for Time

Thursday: Max Elbow Plank for Time/Max Toes 2 Bar or Knee Raises

Thursday February 3, 2022

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.


Week of 1.23.2022

January Sock Hop Success!

We would like to thank everyone who helped out with our January Sock Hop Drive for the Springfield Dream Center! Once we dissect through the donations this week we will provide a summary of items donated. Your generosity is appreciated to help those in need during the cold winter months with donations of socks, caps, and gloves.

Workouts for the Week of 1.23.2022

Monday 1.24.2022 @5:30 pm

minute to win it

2 Sets:

10x (1 minute at any speed, 15 seconds rest)

Rest 3:00 between sets.

The goal is to stay consistent with each interval and focus on staying within 10-20 meters on each interval.

This will fall under the realm of speed and lactate threshold.

You will score total meters ran for each separate set.


3 rounds

75 feet anchored sit ups 

50 Russian twists with 20/14 (R=1/ L=2)

25 reverse crunches 

Thursday 1.27.2022 @5:30 pm

break it up

3 Sets:

600m easy jog (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Inside Runner)

Rest :60

400m Threshold run (Focus on hitting the same pace every 100m ran) (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Indoor Runner)

Rest 2:00 between sets.

This will V02 workout. You will have some built in rest and longer recovery between sets.

Total distance is 4200m. You will score overall time to finish the workout.


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


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:


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.


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 


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.