CrossFit-Springfield will be open for the 5 A.M. and 6 A.M. WOD classes on Friday, July 3rd- but CLOSED for the Friday P.M. classes and Saturday class because of Independence Day.
21-15-9 Rounds for time of:
135/95lb Power Clean
135/95lb Push Jerk
Scale loads prn. Post times to Comments.
JULY 2009 CrossFitter of the Month
Josh
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scale as necessary w/ the overhead squats. If you use the dowels, do 3x the Rx’d reps for each time they appear. Post times to Comments. Compare to 4/2/09.
SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.
“No Weights Wednesday”
2 Rounds for time:
Run 400m
60 Push Ups
40 Walking Lunges R/L=1
40 Air Squats
60 Sit Ups
Post times to Comments.
Ashley grinds through Monday's WOD.
Ana locks out overhead
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
Back squat, 1 rep
Bench Press, 1 rep
Deadlift, 1 rep
Post total lbs to comments.In this WOD, the goal is to get the highest total of lbs combined for all three lifts. Take your time- rest prn. Finish in an hour.
Matt Brown, who is a Captain in the U.S. Army and a Detective with the Springfield Police Department, takes on the CrossFit-Springfield Total. Thanks, Matt, for your service to our country and our community!
Complete 5 burpees and perform max rep 95/65 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
“Challenge Every Challenge”
Complete as many of the following challenges as possible in 30 min:
100 Ring Rows
100 Sit Ups
Row 1200m
Run 10 Flights of Stairs
50 KB Swings
Run the Block (.6mile)
25 Handstand Push Ups
50 Knees to Elbows
15 Tire Flips (30 w/ a partner)
100 Double Unders (300 single unders)
35 Burpees
50 Walking Lunge Steps
75 Back Extensions
150 Jumping Jacks
50 Bench Press 135/75lb
Run 400m Backwards
Post challenges completed to Comments.
Jenny presses through Wednesday's WOD
Rob's a big fan fan.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
Complete as many rounds as possible in 20 min. of:
20 Push Ups
3 Turkish Get Ups R/L=1- use KB or DBs, 10-20lb F, 20-45lb M
Run around the building.
Post rounds completed to Comments.
Mel coaching Zach through squat cleans
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
10 Rounds for time of:
10 Pull Ups- If you are strong with your pull ups- perform as weighted with a 10-25lb DB/KB or Chest-to-Bar. Scale with 15 Jumping Chest-to-Bar pull ups OR 20 Jumping.
10 Ring Dips- scale with 20 Box Dips.
Post times to Comments. Compare to 3/31/09.
Dear God, I promise to be a very good boy if you could please take away this vomitous feeling which has come over me...Oh yes, I almost forgot: And thank you for making Jeremy my trainer- he's cool.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
5 Rounds for time of:
9 Shoulder Press 75/45lb
21 Push Press 75/45lb
9 Hang Power Snatch 75/45lb
Post times to Comments.
Chris blasting through yesterday's WOD!
Phyllis gettin' 135lb on deadlift! Well done!
Evening crew hard at work
Honeymoon's over. Welcome back, B!! Congrats :)
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
“The Fall of Rome”
15-13-11-9-7-5-3-1 Rounds of:
Box Jumps 24/18″
Wall Balls
Squat Clean 115/75
Knee to Elbows
Post times to Comments.
Built this city on Rock ‘n Roll.
The 5am crew gettin' after it!
Cale "man-ing" it up on "Man-maker Monday!"
Ben starting the day out STRONG!
As we continue to experience growth, we know that both space and equipment availability is sometimes an issue. We promise to do our VERY BEST to address these issues by #1 staying organized, #2 continuing to assess our equipment needs, and #3 beginning to evaluate our options for increasing space at our current location (i.e. “knocking out walls” as Darryl put it) and also exploring other locations in town that may be more spacious.
We purchased some more DBs yesterday and will be ordering more bumper plates within the next week. Please continue to help us out by arriving on time and being patient when we pack the house! We love you guys and are passionate about providing an optimal environment for you to train…and train hard!!
3..2..1..GO!!
-Jeremy and Jessi