CrossFit Springfield

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

W.O.D Tuesday 7/29/14

Posted by jeremy On July - 28 - 2014 ADD COMMENTS

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3 Front Squats (Take Bar From Ground)

10 Minute EMOM – Record max load achieved. If you perform 1st rep as squat clean count it as one of your reps.

Metcon (Time)

7 Rounds for time:

7 Front Squats, 135/95lb
7 Burpees over Bar


Pick Your Poison: Some considerations to help your team determine which division to compete in at The 2014 Heart of America Team Competition presented by Junk Brands | 1st Phorm…visit for details.

W.O.D Monday 7/28/14

Posted by jeremy On July - 27 - 2014 ADD COMMENTS

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Bench Press


Metcon (Time)

For time:

Buy In – 50 Sit Ups

5 Rounds of:

20 Push Press, 75/55lb
20 Stationary OH Lunges, 75/55lb

Buy Out – 50 Sit Ups


Doubted, down—but never out. For the fourth consecutive time, Rich Froning is the Fittest on Earth.

W.O.D Saturday 7/26/14

Posted by jeremy On July - 25 - 2014 ADD COMMENTS

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Power Snatch


Metcon (Time)

For time:

Run 500m
25 Power Snatches, 95/65lb
5 Bar Muscle Ups
Run 400m
20 Power Snatches, 135/95lb
4 Bar Muscle Ups
Run 300m
15 Power Snatches, 155/105lb
3 Bar Muscle Ups

Live Streaming of the 2014 CrossFit Games is available HERE

W.O.D Friday 7/25/14

Posted by jeremy On July - 24 - 2014 ADD COMMENTS

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Overhead Squat


Metcon (Time)

4 Rounds for time:

40 Double Unders
8 Overhead Squats, 135/95lb
12 Parallette Push Ups

An athlete/coach profile worth watching…

W.O.D Thursday 7/24/14

Posted by jeremy On July - 23 - 2014 ADD COMMENTS


Hang Clean 2-2-2-2-2-2-2 (perform as full, split, or power)


5 Minute AMRAP of

10 CTB Pull Ups
20 Box Jumps, 24/20″

Rest 1 Minute

5 Minute AMRAP of

10 Burpees
20 Sit Ups


Me and the man-cub visiting Jeremy Hohle, owner of Ragin’ CrossFit in Lafayette, Louisiana. Very kind and welcoming gym!

W.O.D Wednesday 7/23/14

Posted by jeremy On July - 22 - 2014 ADD COMMENTS

Challenge Du’ Jour

For time:

Row 500m


For time:

12 Thrusters, 135/85lb
1 Rope Climb, 15ft
10 Thrusters, 135/85lb
2 Rope Climbs, 15ft
8 Thrusters, 135/85lb
3 Rope Climbs, 15ft
6 Thrusters, 135/85lb
4 Rope Climbs, 15ft
4 Thrusters, 135/85lb
5 Rope Climbs, 15ft
2 Thrusters, 135/85lb

Rope Climb sub for today = Ring Rows 5:1 (5/10/15/20/25)


Crossfit Springfield: Outside The Box is a website and blog created to encourage others to live a life well lived through faith, whole food choices and whole life living. Our hope is to be a resource to the community of Springfield and an example to others on how to start and continue making better food choices for themselves and their families. We believe strongly in the importance of solid nutrition and you “are what you eat”. Many of our beliefs are grounded in a “paleo” framework but we want to encourage everyone to make better choices and find a balance for you and your family in whatever ways you can. When making food selections for ourselves and our families we are most concerned about making nutrient dense, whole food choices. We support local producers of fruits, vegetables and meats and believe very strongly in grass-fed, pasture raised meats. Most importantly and at the heart of our beliefs we hold strongly to the principles of eating the way God intended us to. We encourage you to visit our Getting Started page for more info on the basics of Paleo eating and also our Whole 30 Tab to learn more about the Whole 30 program that we encourage and teach. 

-Your Crossfit Springfield Nutrition Team

W.O.D Tuesday 7/22/14

Posted by jeremy On July - 21 - 2014 ADD COMMENTS

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Skills and drills

After a dynamic warm up, 5-10 Minutes: Pistol squats and one-legged squat progressions (bottom-up from box, band-assisted, counter-balance with hands on post or using KB, etc)

Shoulder Press


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Double Unders
10 KB Swings, 70/55lb
10 KB SDHP, 70/55lb
10 KB Goblet Squats, 70/55lb


Get your tickets here:

W.O.D Monday 7/21/14

Posted by jeremy On July - 20 - 2014 ADD COMMENTS

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Metcon (Time)

For time:

Run 1 Mile

9-7-5 Rounds of:
Power Clean, 205/135lb
Burpee Muscle Ups

Run 800m

Sub Options For burpee Muscle Ups:

Burpee Pull Ups 1:1
Ring Row/Ring Dips 2:1

A look into the emotional side of CrossFit during all 17 regional competitions across the globe.

Video by Mariah Moore.

W.O.D Saturday 7/19/14

Posted by jeremy On July - 18 - 2014 ADD COMMENTS

Coaches Note: If it’s a large group, split the class into two groups and have half start with WOD 1 and other half begin with WOD 2; then switch.

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Elizabeth (Time)

Set clock for 30 Minutes. From 0-15, Perform “Elizabeth”. Rest with any remaining time…

Clean, 135# / 95#
Ring Dips

For today, perform this WOD with power cleans.

At 15 Minutes, perform…

“Bottle Rocket” (Time)

3 Rounds for time of:

Run 400m
21 WallBalls, 20/14lb
12 Burpees

“Elizabeth” with power cleans at The 2012 CrossFit Games.

W.O.D Friday 7/18/14

Posted by jeremy On July - 17 - 2014 ADD COMMENTS

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Establish 1RM; Take from racks: 5-5-3-3-1-1-1

Metcon (Time)

8 Rounds for time:

8 Bar-Facing Burpees
8 Thrusters, 105/70lb
8 Chest-To-Bar Pull Ups


There are plenty of great competitions coming down the pipeline this August and September! Check out these opportunities to either compete or to participate as a judge, volunteer, or spectator:

Battle for Courage (St. Peters, MO) • August 29th-31st •

Mid-America Championship (Bentonville, AR) • Aug 29th-31st •

Battle at The BallPark (Tulsa, OK) • Sept 19-20th •

Midwest WodFest (Joplin, MO) • Sept 13th •

W.O.D Thursday 7/17/14

Posted by jeremy On July - 16 - 2014 ADD COMMENTS

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Metcon (Time)

For time:

10 Power Snatch, 135/95lb
20 Russian KB Swing, 70/55lb
30 Stick Jumps, 24/20″
40 Sit Ups
50 KB SDHP, 70/55lb
40 Sit Ups
30 Stick Jumps, 24/20″
20 Russian KB Swing, 70/55lb
10 Power Snatch, 135/95lb

The 2014 Reebok CrossFit Games will be broadcast each night on ESPN or ESPN2, and streamed all day on ESPN3. Visit for more info on this year’s events, athletes, and teams.

W.O.D Wednesday 7/16/14

Posted by jeremy On July - 15 - 2014 ADD COMMENTS

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Clean + Hang Clean + Push Jerk + Split Jerk

15 Min to establish max load on the complex

Metcon (Time)

Buy In – Run 500m

3 Rounds of:
7 Clean & Jerks, 155/105lb
21 TTB

Buy Out – Run 500m

Cole Sager chose to compete at the 2014 North West Regional instead of entering the NFL Draft. He finished the regional in first place. The first-time Games qualifier is a former football player at the University of Washington and training partner of Games athlete Rory Zambard. Get to know him.

W.O.D Tuesday 7/15/14

Posted by jeremy On July - 14 - 2014 ADD COMMENTS

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Single Leg Double KB RDL

5 x 7 Each Leg

Metcon (Time)

For time:

25 DUs
20 Deadlift, 225/155lb
25 DUs
20 DB Thrusters, 40/25lb
25 DUs
20 Pull Ups
25 DUs
20 Burpee Box Overs, 24/20″
25 DUs

Gary Roberts chats with Lauren Fisher about training, baking, and competing at the 2014 CrossFit Games for the first time as an individual.

W.O.D Monday 7/14/14

Posted by jeremy On July - 13 - 2014 ADD COMMENTS

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Front Squat

12 Minutes: 7-5-3-3-3-3-3

Bench Press

12 Minutes: 7-5-3-3-3-3-3

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 *Double KB Front Squat, 55/35lb
15 Parallette Push Ups
Row 200m

*RX Standard: KBs are not allowed to rest on your back. They must be in the front-racked position.

Coaches: Number off class and stagger starting positions as needed.

Line up the rowers in front of the rig and leave them there for the day.

For 200m row, every 10m = 1 Rep.

2014 Flier

Register For GunsNHoses2014 HERE

WOD-A-Thon 2014

W.O.D Saturday 7/12/14

Posted by jeremy On July - 11 - 2014 ADD COMMENTS

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Perform 4 Sets of 12 Ring Rows. Rest 1-2 Minutes between sets.

Challenge Du’ Jour

Metcon (AMRAP – Reps)

Perform for total reps:

2 Minutes of Burpees
1 Minute of KB Swings, 70/55lb

Metcon (Time)

For time:

50 DUs
Run 400m
30 WallBalls, 20/14lb
20 Box Jump or Step Up, 24/20″
10 Shoulder to Overhead, 185/125lb


Hope we see you here today at noon!

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