1,2,3,4,5,6,7,8,9,10 Rounds For time:
Ground to Overhead Anyway, 135/95lb
Burpees
Post times to Comments.
Grace for Tanner ~ A Benefit WOD for 10 year old Tanner Lager ~ 12pm Today @ CrossFit SOMO
Event Details HERE
5 x 5 Sandbag Clean & Shoulder, 90/60lb (scale by cleaning & shouldering either a medball or slamball)
3 Attempts; Each For Time:
Sandbag Shuttle Run, 10-20-30yd, 90/60lb (scale loads by using either a medball or slamball)
For Time:
50 Toes To Bar
50 KB SDHP
50 DB Burpee/Power Cleans
Post loads used & WOD times to Comments.
If you’re a CFS member and are planning to participate and compete in the 2012 CrossFit Games Open Sectionals, be sure to mark your calenders now for the following 2 dates:
February 1st – Registration Opens at http://games-beta.crossfit.com/
February 17th @ 6pm - CFS Open competitor’s meeting at CrossFit Springfield. Again, if you’re competing in the Open, YOU WILL NOT WANT TO MISS THIS MEETING as we’ll be discussing this year’s format, rules, and giving you important information regarding Open WOD validation and score submission.
Updated CFS Class Schedule HERE & Available CFS Childcare Hours HERE
Double KB Thruster 5 x 8
12 Minutes As Many Rounds As Possible Of:
10 Thrusters, 95/65lb
10 Ring Push Ups
Post KB thruster loads & conditioning WOD round totals to Comments.
M-Dock will be performing! http://www.mdock.com/
Tickets are $10 at the door
Doors open at 7pm, Band plays at 9pm
Free buffet for all guests beginning at 7pm
VIP seating available upstairs–with a birds-eye view of the stage! $100 for a four-top table, in addition to the $10 cover. VIP guests will have a dedicated bar/bartender and staff. Hurry and reserve your VIP table TODAY by calling Jen Cochran at 425-3427 OR, stop by Three 20s Club and ask to reserve your VIP table for the event. VIP fees are due at time of reservation.
Perform the following in order – For time:
30 KB or DB Snatches, 55/35lb (from below the knee to OH lock-out)
50 Box jumps or Step Ups, 24/20″
25 Ring dips
30 Kettlebell swings, 70/55lb
50 Abmat Sit-ups
25 Ball Slams, 50/35lb
30 Wallballs, 20/14lb
5 Rope ascents, 15′
25 Calorie Row
Coaching Notes: Split larger classes into 3 groups and stagger their starting points.
Scale movements and loads as necessary. Post times to Comments.
Weighted Pull Ups 5 x 3
Deadlift 5 x 3
For Time:
20 Dead Hang (strict) Pull Ups
21-15-9 rds
Deadlift, 185/115lb
Burpee-Box Jump, 24/20″
then 20 Dead Hang (strict) Pull Ups
Use any grip for the pull ups. Post strength loads & conditioning WOD times to Comments.
Event Details HERE
Click flier to enlarge.
Back SQUAT 5 x 3
STRICT Shoulder Press 5 x 3
3 Rounds for time:
50 MedBall “Bearhugger” Squats, 20/14lb
40 Push Press, 75/55lb
30 Double Unders
20 Knees To Elbows
Post strength loads and conditioning WOD times to Comments.
For Time:
Row 1000m
“Elizabeth”
(15 Minute time-limit) 21-15-9 Rounds for time of:
Squat Clean, 135/95lb
Ring Dips
Post 1000m row times and “Elizabeth” times to Comments. Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 6:34 (95lbs), Rebecca Voigt 7:59 (95lbs), Katie Hogan 11:45 (95lbs), Zach Forrest 5:36, , Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Perform 30 TTB and 15 Burpees for time.
“Holbrook”
Perform 10 rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
REMINDER: The CrossFit Endurance Group from CFS meets Mon/Thurs. at 5 p.m. with Elizabeth Koch
Tues/Thurs. at 10 a.m. with Kristy Taylor
The class is a full hour, going over “pose” running, running drills, short or long
intervals, and mobility.
Visit www.crossfitendurancespfld.com for more info!
Split Snatch 1-1-1-1-1-1-1
For time:
10 Snatches, 135/85lb
20 Slamball toss over bar, 50lb middle bar/35lb low bar
35 Single Arm KB row, 55/35lb (R/L=1)
50 Wallballs, 20/14lb
10 Snatches, 135/85lb
Watch the video below for coaching tips on the split snatch. Post strength loads and conditioning WOD times to Comments.
20 Minutes to Establish a 2RM Clean & Jerk
You must perform both reps within 20 seconds. Clean may be performed as power clean or full clean.
12-9-6 Rounds for time (12 Minute time limit):
Clean & Jerk, 165/115lb
Muscle Ups
Scaling Notes: If you are unable to perform Muscle Ups, Perform 24-18-12 of CTB Pull Ups & Ring Dips
Post 2RM C & J loads and conditioning WOD times to Comments.
20 Minute Continuous Clock; Have a partner count/judge your reps; Perform 2 Rounds For Total Reps:
2 Minutes of KB Swings, 55/35lb
1 Minute of Burpees
2 Minutes of Sit Ups
1 Minute of Double Unders
2 Minutes of SDHP, 95/65lb
1 Minute of Toes To Bar
2 Minutes Rest
Coaching Notes: Have each athlete partner up; take 5 minutes to Warm Up the Heat 1 athletes while their partners set up for the workout. Repeat the warm up process for Heat 2 athletes (while heat 1 athletes reset equipment) so they are able to loosen up before hitting the WOD.
Post total reps to Comments.
Stay tuned for details regarding registration in the 2012 CrossFit Games Open Sectionals! Last year, CFS had almost 50 of our members compete- we’re hoping to have at least that many participate again this year. 3..2..1..GO!!!
5 Rounds for max reps:
Hang Power Clean, 145/85lb
Bench Press, 175/105lb
Backsquat, 205/125lb
There is no time component for this WOD. Scale load prescriptions as needed. Post total reps completed to Comments.
40-20 Rounds For Time:
Squat Clean, 95/65lb
Hand Release Push Ups w/ both feet on a bumper plate, 45/35lb
Stationary alternating lunges w/ barbell on back, 95/65lb
Pull Ups
Push Press, 95/65lb
Lateral Hops over barbell (R=1,L=2)
WOD Notes: For RX’d hand release push ups, both feet must be on the bumper plate & your knees and thighs are not allowed to touch the ground at any time. For RX’d lateral hops, both feet must leave the ground and land simultaneously on the other side.
Post times to Comments.
Recently, CrossFit has received a great deal of mass media attention. Whether its been coverage from ESPN, CNN, or from the Reebok/CrossFit commercials aired during last night’s NFC divisional playoff game, it’s all a very positive thing to see the continued growth of CrossFit as a training concept and as a competitive sport. For those who have been engaged in the CrossFit community for some time now, it’s also somewhat bittersweet to see the once underground movement of CrossFit transition into the mainstream. It’s like- to some extent- we’ve lost that “Cosa Nostra” vibe we all once shared.
But here’s the rub: Regardless of how big any organization gets and regardless of the amount of marketing it receives, it will have longevity only if it has substance. For us at CrossFit Springfield this means being authentic about our desire to see EVERYONE who steps foot onto our training floor succeed in both fitness AND life. This has and always will be our purpose and our greatest mission. Million dollar ads, flashy brand-name apparel, and dime-a-dozen affiliates trying to cash in on a fitness trend won’t change the fact that CrossFit, at it’s core, has always simply been about an infinitely and universally scalable fitness program. Stories like that of Maddy Thomas in the video above help to remind us that it’s not about our ability or lack thereof; it’s about our effort.
Against a continuously running 36 Minute Clock, perform the following:
15 Minutes to Establish a 1RM Deadlift
12 Minutes to Establish a 2RM Overhead Squat
9 Minutes to Establish a 3RM Weighted Ring Dip
Post loads achieved for each modality to Comments.
Today’s 11am Hero WOD is “J.T.” in honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
Start anywhere in the following progression of movements. Perform as many rounds as possible in 30 minutes:
5 DB Manmakers (Men use 25-40lb; Women use 10-25lb)
10 Burpee Pull Ups
15 Calorie Row
20 WallBalls, 20/14lb
25 Double Unders
Post DB loads used & total rounds completed to Comments.
CrossFit Springfield KIDS ROOM CONSIDERATIONS:
Please sign your child in and out with the attendee if during supervised hours.
Please do not bring your child if they have had a fever within the last 24 hours.
All children under the age of 10 must remain in the childcare room during the duration of their parents work out. Absolutely no children of any age are allowed on the black mats or bars/rowers during a WOD.
Children may be left in room unsupervised at the discretion of the parent, we reserve the right to eliminate this priviledge if it becomes a problem.
Please supervise your child at all times when not in the room. With safety in mind, NO child is allowed to run around the main area of the gym at anytime unless they are accompanied by a CFS coach or their parent.
Clean up after your chitlins!!! If they have had a snack, please make sure they did not leave any for us.
5 x 75ft band resisted sprints at 75%; After each sprint, perform 8 “Gladiator” Push Ups
Practice L-sits off of boxes, the ground, parallettes, or rings.
Perform 50 Strict pull ups in as few sets as possible.
For time:
At the top of each minute, perform 5 KB Swings (55/35lb)
9-15-21 Rounds Of
SDHP, 115/75lb
Thruster, 115/75lb
Post times to Comments.
“We’re focused on what we can do not what we can’t.” ~ Major Andrew Thompson USMC
“Grace For Tanner”
Meet Tanner. 10 year old Tanner Lager is suffering from Ewing Sarcoma cancer. His condition is terminal. Tanner is currently being cared for by his 23 year old sister, Savanna. They must travel to St. Louis weekly for experimental treatments that could prolong his life for a few years. Without these treatments, Tanner has only a few short months. Tanner is a fighter and despite his condition, he is upbeat and always has a smile. These experimental treatments and the 3 1/2 hour weekly trips to St. Louis are financially devastating for the young 23 year old and her brother. Their mother is in and out of hospitals, unable to care for Tanner, and the father is not a part of their lives. It is a situation that few of us could fathom.
Please join our fellow West Plains affiliate, CrossFit SoMo (the event will be held in West Plains at CF SOMO), on Saturday, January 28, as we do the workout titled “Grace” to benefit Tanner. Athlete registration begins at 11am. Registration fee is by donation only and cash prizes will be awarded to the male and female athletes with the lowest rx’d Grace time.
Grace is 30 clean and jerks for time. Rx’d weight is 135# for men and 95# for women. Weights will be scaled to your ability and for your safety. We want everyone who wants to participate to do so, regardless of strength or athletic ability. So, whether it is a weighted barbell or you just want to learn a little about CrossFit and how to clean and jerk by using a PVC pipe, come and join us. Admittance for viewers is free and all donations welcome. Please come and help us support Tanner Lager! Thank you!
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