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" 

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

Week of 12.26.2021

Holiday Aftermath!

Little too much in the belly this Christmas? Feeling a little sluggish from eating or drinks. We will try to sweat out the calories this week.

WORKOUTS FOR THE WEEK OF 12.26.2021

Monday 12.27.2021

tic tic tic lift tock

Thirty Minute Running Clock:

Ten 3 Minute Rounds

Work for :90, Rest for :90

60 meter shuttle sprint (5 meters, 10 meters, 15 meters)

3 Deadlifts (M#315/F#205) Scale weight appropriately in order to get through the reps prescribed.

Max Calories Echo Bike.

You will score the total calories on the Echo Bike for all ten rounds combined.

This will be a strength and speed workout.

Thursday 12.30.2021

two face 

Part One:

1800m run.

Can be performed on the Assault Runner or You will run our Mile Time Trial course starting at the SE corner inside the gym. This is approximately 1800 meters.

Rest 2:00

Part Two:

5 sets:

200m run as fast as you can maintain a sprint pace.

100m Easy Walk

100m Jog

No Rest B/T reps or sets.

This week we will be honoring and remembering the memory of Will Thompson. Join us Monday to remember Will and all of the awesome things he brought to the table. We miss you Will.

Workouts for the Week of 12.12.2021

Monday 12.13.2021 @5:30 pm

Will 

In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB.

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.

Done.

There is also a team version from HOA 2020 if your wanting to partner up with a team for this workout too.

20 Minute Clock, Complete for Total Reps:

5 Minutes: 4 x 200m Assault Runner + Max Synchro Burpees over Barbell

5 Minutes: 4 x 200m Assault Runner + Max Synchro Thrusters, 95/65lb | 75/55lb

5 Minutes: 4 x 200m Assault Runner + Max Synchro CTB Pull Ups | Pull Ups

5 Minutes: 4 x 200m Assault Runner + Accumulate Max *Double Unders (*RX Must Switch E30 Reps)

Thursday 12.16.2021 @5:30 pm

easy does it....go fast

2 Sets:
800m at Easy Pace (Conversational Pace)
Reset :10-:15
300m at Fast Pace (Mile PR pace or faster)
Rest 1 minute
400m at Moderate Pace. (Pace will be :02-:03 slower per 100m to Fast pace)
Reset :10-:15
150m at fastest pace you can maintain for duration.
Rest 2:00 b/t sets.

Great day for 5k Gone Bird! There was a great turnout and glad to host the even again. Thanks to Jeremy and Jenny for putting on a successful event.

Workouts for the week of 11.28.2021

Monday 11.29.2021 @5:30 pm

leg burn

Thirty-Six Minute Running Clock AMRAP:

400m run

15/12 Cals Echo Bike

300m run

12 Burpees over Sandbag

200m Burden Run w/50/35 lb sandbag.

9 Lunge Squat Sequence. Perform L/R lunge and then Air Squat w/Sandbag on back rack.

Score will be AMRAP (Rounds/Reps)

Thursday 12.2.2021

1-900-RUNFAST

Forty Minute Overall Running Clock:

0:00-21:00

Twenty One Minute Running Clock:

Every seven minutes perform the following sequence.

600m Run, Rest :60, 300m Run. After completion rest remaining time.

21:00-25:00

25:00-40:00

Fifteen Minute Running Clock:

Every three minutes perform a 300m run for time. After completion rest remaining time.

There will be a sequence of five rounds.

Dogwood Canyon and Other Stuff!

Bid weekend for some of our athletes at Dogwood Canyon and then some of our peeps not so athletic. Fun was had no matter if your were working out or not.

Workouts for the Week of 11.15.2021

Monday 11.16.2021 @5:30 pm

run

2 Sets

800m or (4 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

600m or (3 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

400m or (2 min) at Easy Pace,

200m or (1 min) at Fast Pace.

Rest 3 min b/t sets.

You will score each set separately for two total scores.

Thursday 11.19.2021 @5:30 pm

jump around 

Thirty Minute Running Clock:

400 m Run

30 Double Unders or 50 Singles

20 Med Ball Bearhugger Jump Squats #30/20 medball.

This will be a AMRAP (As Many Rounds or Reps As Possible) within the time cap.