CrossFit-Springfield

Strength

(26 minute time limit) Try to increase the load on each set:

Shoulder Press 5 x 2
Deadlift 5 x 2

Conditioning WOD

Perform as many rounds as possible in 15 Minutes:

150 Double Under Buy-In

With remaining time – perform AMRAP of,
6 Burpee Pull Ups, men on middle height bar; women on low bar
9 Double KB SDHP, 55/35lb
12 Sprawl Sit Ups

Post strength loads and total rounds completed to Comments.

SHOWTIME IN THE WINDY CITY!!! To follow all of the 2012 CrossFit Games North Central Regional action and for updates click: HERE or HERE!!!

Today’s WOD is brought to you by CrossFit Springfield’s Endurance Team! Thanks to CFE for their support of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

Today’s WOD

Run 800m
20 Alternating Pistol Squats
20 Uneven Push Ups over 45/35lb Plates
Run 600m
40 Alternating Pistol Squats
40 Uneven Push Ups over 45/35lb Plates
Run 400m
60 Alternating Pistol Squats
60 Uneven Push Ups over 45/35lb Plates
Run 200m

Post times to Comments. Scale pistols with bands, dowels, or off of boxes.

Don’t miss out on the upcoming CrossFit Endurance Certification Course June 2-3, 2012 at CFS!!! You can register HERE

Today’s WOD is sponsored by Employee Benefit Design, which is Co-owned by CFS coach and legendary tango dancing champion, Chance Potts. Thanks to Chance and EBD for their support of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

7 Rounds for time:

7 CTB Pull Ups
7 OHS, 115/75lb
1 Rope Ascent, 15ft (scale w/ 10 Ring Rows)
7 Burpees
7 Push Press, 115/75lb

Post times to Comments.

Employee Benefit Design, LLC (EBD) is an independent advisory firm specializing in employee benefits.  EBD establishes and services benefits for businesses of all sizes, as well as for individuals.  In 2005, EBD was selected as one of only two firms in Missouri to be a member of United Benefit Advisors (UBAbenefits.com).  UBA is a unique community of more than 140 of the most successful and most trusted independent employee benefits advisory firms in North America and Europe.  A few of the many benefits EBD helps clients manage include, health insurance plans, retirement plans, wellness programs, and an exclusive vacation benefits program.  EBD is located at 1125 E. Lakewood, Springfield, MO 65810 and the telephone number is 417-889-6345.  For more information please email or call Co-Owner/Advisor, Chance Potts atcpotts@ebdllc.com or cell 417-299-1120.

“We are honored and fortunate to be able to partner with the regional games athletes of CrossFit Springfield!” ~ Chance D. Potts

Photo courtesy of Vibrant Eye Photography

Challenge Du’ Jour

For time:

90m (45m out and 45m back) Prowler Sled Push (Men’s load: 4 x 45′s plates, Women’s load: 2 x 45′s & 2 x 10′s)
12 Burpees
15 Thrusters, 95/65lb

Scale loads as needed.

Conditioning WOD

Heavy PC “Elizabeth”

21-15-9 Rounds For time:

Power Clean, 155/105lb
Ring Dips

Post times to Comments.

CrossFit Springfield Reebok T-Shirts: They’re here just in time for Regionals and they look great!!! You can pick up your order in the office today. Thanks to CFS coach, Kristin Anderson for sorting all of the orders! If you missed out on this order – don’t worry – another shirt order with different color options and design variations will be coming SOON!!!

Today’s WOD is sponsored by Tammy Bolin of The Veggie Box, proud supporters of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes! Thanks Tammy!

At THE VEGGIE BOX, we are excited to bring to the Springfield area a year-round service that provides deliveries of fresh, organic fruits and vegetables directly to your doorstep! Our goal is to provide you and your family with a more convenient and affordable way to enjoy a fantastic mix of organic fruits and vegetables. 

Choose The Veggie Box’s delivery program, and have a box of delicious, nutritious organic produce delivered directly to your home or office either weekly or bi-weekly.

Please visit www.veggieboxdelivery.com
Call (Tammy Bolin) 417-880-1225 or email  tammy@veggieboxdelivery.com .

Strength

7 x 5 DB Split Jerk – Increase the load each set

Conditioning WOD

For time:

“Jackie”

Row 1000m
50 Thrusters, 45lb
30 Pull Ups

AND “Jillian”

Run 1000m
50 Wall Balls, 20/14lb
30 Toes To Bar

Post times to Comments.

CrossFit Springfield will be representing this weekend in Chicago at the 2012 CrossFit Games North Central Regional!!!

Here is the North Central event schedule (subject to change):

• Friday May 18, 2012 (click to expand)
  • Team Workout 110:00am – 11:00am
  • Women Workout 111:12am – 11:48am
  • Men Workout 112:00pm – 12:48pm
  • Team Workout 21:24pm – 2:24pm
  • Women Workout 22:34pm – 3:34pm
  • Men Workout 23:44pm – 4:44pm
• Saturday May 19, 2012 (click to expand)
  • Team Workout 39:00am – 9:45am
  • Men Workout 310:00am – 10:48am
  • Women Workout 310:58am – 11:34am
  • Team Workout 411:54am – 1:24pm
  • Men Workout 41:39pm – 3:39pm
  • Women Workout 43:54pm – 5:24pm
• Sunday May 20, 2012 (click to expand)
  • Team Workout 5 (Women)8:00am – 8:45am
  • Women Workout 58:50am – 10:05am
  • Team Workout 5 (Men)10:15am – 11:00am
  • Men Workout 511:05am – 12:20pm
  • Team Workout 61:00pm – 1:30pm
  • Women Workout 61:45pm – 3:15pm
  • Men Workout 63:30pm – 5:00pm

Bieber is READY! Are YOU!?

2 Rounds for time:

20 Alternating single arm KB or DB Snatches, 55/35lb (regional games standard)
Row 200m
30 Parallette Push Ups
Row 300m
30 Front Squats, 115/75lb
Row 300m
20 Toes To Bar
Row 200m

Post times to Comments.

Dan Bailey’s world record setting “Diane” in 1:36 at the 2012 CrossFit  Games Central East Regional!!!

From The 2012 Reebok CrossFit Games Site: Ground Zero At Central East

Warm Up

2 Rounds:

5 Tire Flips
10 Tire Jump Throughs (start on one side, jump to the middle, then over to the other side = 1)
15 Sledgehammer Tire Strikes (L/R=1)
20 Jumping Jacks

Strength

20 Minutes to Complete the following:

Deadlift 3 x 3
Power Clean 3 x 2
Squat Clean 3 x 1

Conditioning WOD

This WOD has a 10 Minute time limit. Your score = total bar-facing burpees:

40 Deadlifts, 185/125lb
Run 1000m
With any remaining time, perform as many Bar-facing burpees as possible

Post strength numbers and conditioning WOD scores to Comments.

These two videos are from last week’s box jump-off between CFS Regional team athletes, “Toothpick” Joel Thomas (above) and Jordan Chiles (below). Good stuff, fellas! Thanks for the show!

Today’s WOD is sponsored by Matt Racz of Racz Graphic Design, proud supporters of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes! Thanks Matt!

Strength

Bench Press
10 reps warm up set
7 reps warm up set
5 reps @ 65% of 1RM
Rest 1 Minute
5 reps @ 70% of 1RM
Rest 90 seconds
5 reps @ 75% of 1RM
Rest 2 Minutes
Max consecutive reps at 75% of 1RM

Conditioning WOD

Perform as many rounds as possible in 18 minutes of:

30 steps, Walking Lunges
20 Sit Ups
10 Ring Dips

Post total rounds completed to Comments.

For 10 years Raczdesign has provided many local companies with quality and affordable designs and printed products. We specialize in Business Cards, Logos, Letterhead and Envelopes, Postcards and Websites, all at a reasonable cost and in a reasonable time.

Feel free to take a look at our art gallery at www.Raczdesign.com and contact us with any design projects that you or your company are needing. We have a wide variety of options as far as printed and promotional products go so if you do not see what you are after on our products page, please contact us and we will do our best to find a solution.

Crossfit Springfield Members Only Special

1000 Glossy Full Color Front and Back Business Cards on 14pt Cardstock, including FREE Design and FREE Shipping – $50

Click on the schedule above to check out all of our available classes and workout times. We’ve got workouts for beginners, group WODs, rowing classes, endurance classes, and yoga…Challenge yourself today by trying something new!!!

Partner WOD

4 Quarters For time:

1st: At 3..2..1..GO! Both partners must each Hang Power Clean 30 reps @ 205/115lb. Only one person may work at any given time.

2nd: Each partner then performs 3 40m band-resisted sprints (alternating each time between holding the band and performing the sprint).

3rd: As a team you must run 1200m together with ONE 45lb plate (doesn’t matter who carries it or how it is held-you may switch throughout the run)

***4th: You and your partner must perform a total of 150 Snatches (using only one bar unless team is coed), 75/45lb. Only one person may work at a time AND at the top of every minute, BOTH athletes have to stop what they’re doing and perform 3 burpees each before continuing onward.

Post times to Comments.

The 2012 CFG North Central Regional is NEXT week in Chicago! Follow news and updates HERE

Additional CFS Yoga Class Offerings Starting Tonight! We now have yoga available in the evenings on Tuesdays and Thursdays from 7-7:45pm. 3..2..1..POSE!

Strength

Overhead Squat 4-4-4-4-4

Conditioning

3 Rounds for time:

Run 400m
21 OHS, 95/65lb
12 Strict Pull Ups

Post strength loads and conditioning WOD times to Comments.

Today’s WOD is sponsored by CFS member Dave Beebe & Stoneridge Flooring Design! Dave and Stoneridge Flooring are proud supporters of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

For time – stagger starting positions as needed – you must complete ALL reps for each given movement before moving on to another:

100 Box Jumps, 24/20″
100 KB Swings, 55/35lb
100 Wallballs, 20/14lb
100 SDHP, 95/65lb (Each rep begin and ends ON THE GROUND. If you drop the bar from the upright row position, immediately perform a 10 Burpee penalty)

Post times to Comments.

Stoneridge Flooring Design has been in the floorcovering business in Southwest Missouri since 1989.

Stoneridge is committed to offering quality flooring with superior customer service. Whether you are looking for carpet, hardwood, laminate or tile, our team will help you find the right products to create the look and feel you want for your home or business. We provide free estimating for all Stoneridge-certified installations, and even offer instructions for do-it-yourself projects.

We have three locations to better serve our customers. Visit one of our stores in Nixa, Branson West or Branson, Mo. Call us at 417.724.2444 or visit us online HERE.

“Let us not become weary in doing good…” ~Galatians 6:9

The CrossFit Springfield community has always done our best to embody the essence of this scripture. Today, we again have an opportunity to help do some good; this time for little 4-year-old, Ella Brewer. Please join us at the 9, 10, or 11am WODs as we will be performing a special WOD, “Ella”, and will also be taking donations. All proceeds will be going to help Ella and her family with their medical expenses. 3..2..1..GO!!! Find out more about Ella’s story HERE.

Today’s WOD is brought to you by Jay’z Custom Smokers, proud supporter of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

After building numerous mobile smoker pits, Jay Miller started Jay’z Custom Smokers in 2007 at the urging of family and friends. Jay buys his steel from local steel companies and fabricators and does all the design work, welding, cutting, grinding, placements, and painting himself. Each item is handmade, start to finish! Listed below are some of the awesome one-of-a-kind items Jay’z Custom Smokers makes:

Outdoor Products: Custom Smokers, Grills, Fire Pits, Benches, Big Green Egg Tables, Trailers
Workout Equipment: Prowler Sleds, Medicine Ball Racks, Pull Up Bars, Barbells Racks, Bumper Plate Storage Systems of all shapes and sizes

For more information about Jay’z Custom Smokers products and services, contact Jay Miller at 417.840.5711!

New CrossFit Springfield tees by Reebok CrossFit available HERE!

Today’s WOD is sponsored by Dr. Thomas Hoff and Dental Care of Nixa! Dr. Hoff is a CFS member and proud supporter of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

Strength

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

This WOD is not performed for time. Increase load with each set. Post loads to Comments.

Conditioning WOD

3 Rounds for time:

Run 400m
30 Sit Ups
20 Push Press, 95/65lb

Post strength loads and conditioning WOD times to Comments.

The Staff at Dental Care of Nixa

Dental Care of Nixa is a family dental practice serving families in Nixa, Springfield, Ozark and surrounding communities. The office of Dr. Kofron and Dr. Hoff is state of the art with all the comforting amenities to make your dental visit something to look forward to. Dental Care of Nixa is a completely digital office to allow the doctors and staff to provide quick, comfortable and more affordable service to each and everyone of its patients. Do not hesitate to email or call if you have any questions. Dr. Kofron and Dr. Hoff look forward to meeting new patients and welcoming them to the family at Dental Care of Nixa!

Today’s WOD is brought to you by The Glendale HS & Ozark HS Swim Teams and their head coach, Steve Boyce, proud supporters of CrossFit Springfield’s 2012 CrossFit Games Regional team and individual athletes!

Challenge Du’Jour

Max Consecutive KB Swing. Choose your own weight…KIND OF: Men’s load may be no lighter than 45lb; Women use no lighter than 25lb. KB must keep moving throughout the entire duration of your attempt and it must achieve a completely vertical position in order to count as a good rep. Post loads used and reps to Comments.

Conditioning WOD

“Cindy”

20 Minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Post times to Comments.

Glendale and Ozark High School Swim Teams are running camps for kids currently in 2nd -7th Grade

The Ozark Camp is May 7-10 at the OC.
· 6:30-7:30pm for 2nd -4th Graders.
· 7:30-8:30pm for 5th -7th Graders.

The Glendale Camp is May 14-17 at Foster Natatorium.
· 6-7pm for 2nd -4th Graders.
· 7-8pm for 5th-7th Graders.

Steve Boyce, Head Coach of both teams and CFS member, will be coaching the camps. Steve’s teams have 10 Top 4 finishes at the MSHSAA State Championships, including three State Titles. Steve has also been selected by the Missouri Interscholastic Swim Coaches Association (MISCA) as the Coach of the Year four times.

Email Steve at sboyce@spsmail.org to sign up for camp. Call him at 417-848-4020 with any questions.
Coach Boyce also teaches private swimming lessons. He can help with Triathlon training, breathing while swimming or beginning swimming. Call, text or email to get started.