CrossFit Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Monday 11/24/14

Posted by jeremy On November - 23 - 2014 ADD COMMENTS

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Olympic Lifting Total (Total Weight)

(24 Minute Clock) 3 Attempts Snatch | 3 Attempts Clean & Jerk:

6 Min WU on Snatch then Perform 1 attempt every 2 minutes for 6 minutes.
6 Min WU on C & Jerk then Perform 1 attempt every 2 minutes for 6 minutes.

Metcon (Time)

For time:

15 Burpees
15 Snatches, 135/95lb
15 Burpees
15 Clean & Jerks, 135/95lb
15 Burpees

woddys collage

The 2014 CFS Woddy Awards are almost here! Get your tickets to our most fun evening of the year today! Tickets are $30 each and include a catered dinner at 425 Downtown, dancing courtesy of our awesome DJ (Coach Alissa Myers), free beer til our kegs go dry, and all proceeds will go directly towards The Kids of Our Heroes Camp which benefits local children who’ve lost a parent in Military service to our country. It’s a win all the way around! Hope to see you all there!

W.O.D Saturday 11/22/14

Posted by jeremy On November - 21 - 2014 ADD COMMENTS

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Thruster

3-3-3-3-3

“Jackie-ish” (AMRAP – Rounds and Reps)

Perform as many rounds as possible in 10 Minutes of:

Row 150m
10 Thrusters, 95/65lb
5 CTB Pull Ups

3rd ANNUAL WODDY AWARDS from baselinemedia on Vimeo.

W.O.D Friday 11/21/14

Posted by jeremy On November - 20 - 2014 ADD COMMENTS

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Metcon (Time)

3 Rounds for time:

Accumulate 20 Seconds L-Sit Hold
30 Alt. Single-Arm DB Snatches, 40/25lb
40 Sit Ups
500m Burden Run with MB, 20/14lb

photo (36)

CrossFit Springfield once again has an awesome opportunity to bless and positively impact our local community by providing Christmas gifts to children at The Springfield Boys & Girls Town. The process is super fun and easy – if you’d like to participate in helping to make a child’s Christmas a little better and brighter, all you’ve got to do is grab one of the ornament tags from the tree located just to the right when you walk into the gym. On it, you see the child’s name, age, and their wish list. You can purchase all the gifts on their list on your own or split it with as many friends as you want. Bring the gifts back unwrapped on or before Dec. 10th. Thank you to our members and coaches for your demonstration of love each holiday season!

Thanks as well to Lisa Godfrey for leading this initiative!

W.O.D Thursday 11/20/14

Posted by jeremy On November - 19 - 2014 ADD COMMENTS

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Death by Pull Ups

EMOM: 1, 2, 3, 4,5 ,6 ,7 , 8, 9, 10, 12, etc
Goal is get as high as you can achieve on the ladder w/o torn hands or injury – not cool. Live to fight another day. Use bands and scale by jumping as needed.

Metcon (Time)

For time. Begin at the Pull Up Rig:

100′ FatBar OH Walking Lunges, 110/80lb, Down 50′ & back 50′

2 Rounds:
15 Calorie Row
15 Ring Push Ups
15 KB SDHP, 100/70lb

then,

50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Push Press, 110/80lb
50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Deadlift, 110/80lb
50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Hang Clean, 110/80lb

then,

2 Rounds:
15 Calorie Row
15 Ring Push Ups
15 KB SDHP, 100/70lb

100′ FatBar F.Racked Walking Lunges, 110/80lb, Down 50′ & back 50′

W.O.D Wednesday 11/19/14

Posted by jeremy On November - 18 - 2014 ADD COMMENTS

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Warm Up

10 Minutes:

Death by 50ft.

Rope Climb

2 Minutes for max reps to 15ft

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

15 Stick Jumps, 24/20″
12 KB Swings, 55/35lb
9 DB Thrusters, 40/25lb

So here’s the down and dirty about the Woddys…we ARE moving  to 425 Downtown… THE MOST AWESOME event venue in Springfield!!! We want to make room for everyone and give you guys the most epic party!  So stretch before you come because we have a DJ this year!!!  Your ticket includes dinner, the show, and dancing.  We have a cash bar too!!! Tickets are $30 each and available at the front desk at CFS.

W.O.D Tuesday 11/18/14

Posted by jeremy On November - 17 - 2014 1 COMMENT

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Perform Once Through – Not For Time:

15 KB Swing, 55/35lb
20 Sit Ups
25 Mountain Climbers, R/L=1
Row 300m

1 Power Clean + 1 Hang Squat Clean + 1 Sh to OH Anyway

8 Minute EMOM: 1PC|1HSC|1StoOH)

Metcon (Time)

15-12-9-6-3 Rounds For Time Of:

Squat Clean, 115/85lb
Ring Dips

downtown

2014 WODDY Tix are $30 and available at the front desk at CFS! Last day to get your nominations in is today! Hit up the WODDY’s voting booth at the gym.

W.O.D Monday 11/17/14

Posted by jeremy On November - 16 - 2014 ADD COMMENTS

Don’t forget to get your 2014 WODDY tickets available at the front desk at CFS!

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Back Squat

5 x 4 @ 55/60/65/70/75% of your 1RM Back Squat

Metcon

Kill Cliff ECC Online Qualifier Week 3

Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (GS – 24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

Movement Standards for ECC Qualifier WOD 3.

W.O.D Saturday 11/15/14

Posted by jeremy On November - 14 - 2014 5 COMMENTS

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2 Rep Tap-N-Go Power Snatch

15 Minutes to establish Max Load

Isabel (Time)

7 Minute Running Clock (Two separate scores in WODIFY)…

For Time: 30 Snatches, 135# / 95#

then…

Burpees

Max reps with any remaining time

downtown

We’re moving on up…or actually downtown this year!!! The CrossFit Springfield Woddy awards will be hosted at the amazing 425 W. Walnut Event Venue Downtown!  Tickets are on sale now and available at the front desk.  Last day to nominate is Tuesday Nov 18th!

W.O.D Friday 11/14/14

Posted by jeremy On November - 13 - 2014 ADD COMMENTS

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Strength

10 Minutes: Perform 50 Ring Rows – Partition reps any way you wish – emphasis on maintaining neutral spine and scapular retraction throughout movement – scale with bent knees and elevated angle of straps as needed.

Metcon (Time)

Partner WOD

For time- One Person works at a time – you may change FatBar loads at any time during the wod – even while your partner is working – you must use clamps:

40 FatBar Thruster, 90/60lb
40 Pull Ups

40 Double Unders

30 FatBar Thruster, 110/80lb
30 CTB Pull Ups

80 Double Unders

20 FatBar Thruster, 130/90lb
20 Bar Muscle Ups

120 Double Unders

Lots to do with lots we do…

W.O.D Thursday 11/13/14

Posted by jeremy On November - 12 - 2014 ADD COMMENTS

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Split Jerk

12 minutes to establish a 2RM

Metcon (Time)

8 Rds for time – Each time you break, you must immediately perform 8 TTB:

8 steps, Stationary Front Rack Lunges, 115/80lb
8 Shoulder To Overhead, 115/80lb

A break = The barbell in anything other than the front-rack or overhead position. Hands coming off the bar, dropping the bar, squatting with the barbell hinged into your hips, and bringing the barbell behind the neck to your back all = 8 TTB.

TTB Sub options for today: 8 Sit Ups or 8 Supine Leg Raises while gripping pull up rig post.

3rd ANNUAL WODDY AWARDS from baselinemedia on Vimeo.

Voting booth is under the lights and trussing in the main area of CFS. You can purchase tickets to this year’s CFS WODDY Awards at the front desk at the gym. Don’t miss our most fun night of the year!

W.O.D Wednesday 11/12/14

Posted by jeremy On November - 11 - 2014 ADD COMMENTS

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CFS Warm Up (No Measure)

20 Jumping Jacks
Skip Fwd/Skip Bkwd
High Knees/Butt Kicks
Karaoke L/R sides
Soldier Kicks
Elbow to Instep
10 Sit Ups
10 Lateral Lunges/Adductor Stretch (5R/5L)
10 Gladiator Push Ups (5R/5L)
5 Iron Crosses (5R/5L)
5 Scorpions (5R/5L)
5 “Miley” Stretches (air squat, grab toes, raise hips)

Mobility

5-10 Minutes:

Knees, Hips, Low Back
VooDoo Band Above/Below Knees
Woody Band Hip Floss Flexion/Ext
Foam or PVC Rollout your posterior chain (calves/hamstrings/glutes/low back)

Active Recovery

Metcon (Distance)

With a partner, row 16 minutes, alternating every 2 minutes to record as many meters as possible:

Work 2 minutes then Rest 2 minutes while your partner works. Keep the monitor rolling to accrue cumulative team total.

Flexibility

Coaches: After each group WOD, lead everyone through a 5-10 min stretching progression.

On. Oct. 25, CrossFit Weightlifting Advanced Trainer Course leader Chad Vaughn held an event to raise money for Barbells for Boobs, an organization dedicated to the early detection of breast cancer. Vaughn’s affiliate, CrossFit CenTex, hosted the event at Horny Toad Harley-Davidson in Belton, Texas.

While most used the prescribed weight of 135/95 lb. or scaled appropriately, Vaughn, a two-time Olympian, challenged Aja Barto to complete 30 squat clean and jerks for time at 315 lb., while he challenged Jenn Jones and Leah Shullenberger to complete the reps at 185 lb.

Video by Chris Worden.

W.O.D Tuesday 11/11/14

Posted by jeremy On November - 10 - 2014 ADD COMMENTS

HAPPY VETERANS DAY! CFS WISHES TO THANK ALL THOSE WHO HAVE SERVED, FOUGHT, AND SACRIFICED FOR OUR COUNTRY! TODAY WE HONOR YOU!

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“AdamBrown”

Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

RX Women’s Loads: 185lb Deadlift, 120lb Bench Press, 105lb Clean, 20″ Box Jumps, 14lb WallBall

*Perform the Clean as power, split, or full.

HeroAdamBrown

“I either want to die in combat, doing my job right now, or live till I’m 98 years old and see my great, great grand kids,” one of them told me. “I don’t want anything in between. None of us do. A warrior’s death, you can’t get any higher than that. It’s horrible for the family, they don’t want to hear that, but for us, the guys at our command, we’re okay with it. That is our duty, the highest calling. And if that happens to you, you hope you are in the right frame of mind that you are okay with it. I have seen a lot of people go, not well. Had they been able to do another take on it, they would probably want it to go better. I remember everything else about Adam also, but I will always remember the end. You know, your first impression lasts a relationship, and your last impression is with you forever. Adam died well.” ~ Unanimous US Navy SEAL, Quote taken from “The Navy SEALS’ Dying Words“, Article by Eric Blehm

W.O.D Monday 11/10/14

Posted by jeremy On November - 9 - 2014 ADD COMMENTS

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Overhead Squat

3-3-3-3-3

Metcon (AMRAP – Reps)

13 Minute Clock (Two separate scores in WODIFY)

Minutes 0 to 9: Perform as many reps as possible:

3 OHS, 95/65lb
3 Bar-facing Burpees
6 OHS, 95/65lb
6 Bar-facing Burpees
9 OHS, 95/65lb
9 Bar-facing Burpees
etc…

Metcon (AMRAP – Reps)

1 Minute REST

Minutes 10 to 13: Perform as many reps as possible:

Sit Ups

rfroning305

4-Time CrossFit Games Champ, Rich Froning stands up a 305lb Snatch during Event 2 for Team USA at The CrossFit Invitational.

W.O.D Saturday 11/8/14

Posted by jeremy On November - 7 - 2014 ADD COMMENTS

REMINDER: Due to CF Lv 1 seminar at CFS, today’s 9am WOD will be held at CrossFit Kids Springfield. There WILL still be a row class available at CFS at 7am.

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“2.5k Gone Bad” (Time)

Run 500m
30 Squat and jump over a 12″ Parallette
Run 500m
30 Hand Release Push Ups
Run 500m
10 KB Swings, 55/35lb
10 Jumps over 24/20″ Box
10 Burpees
Run 500m
30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH
Run 500m
30 Thrusters, 45lb

lv1thisweekendatcfs

CFS will be hosting a Level 1 CrossFit Trainer Course this weekend. Please note that due to the seminar our schedule will be different just for Saturday and Sunday: On Saturday all classes are cancelled with the exception of THE 7AM ROW CLASS & THE 9AM GROUP WOD which will e held at CrossFit Kids Springfield (Just around the corner from CFS). On Sunday the 2pm Group WOD will be cancelled. All classes will resume as normal the following weekend. Thanks!

W.O.D Friday 11/7/14

Posted by jeremy On November - 6 - 2014 ADD COMMENTS

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Metcon (Time)

3 Rounds For time:

Run 300m
30 KB SDHP, 70/55lb
30 KB Swing, 70/55lb
Row 300m

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