CrossFit Springfield

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

W.O.D Thursday 8/21/14

Posted by jeremy On August - 20 - 2014 ADD COMMENTS

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1 Snatch + *3 OHS (establish max load in 15 minutes)

*If you Squat Snatch the first rep, you may count it as one of your OHS reps. If you power snatch or split snatch you must perform 3 OHS.

Metcon

Minutes 0-10 perform 3 rounds for time:

10 OHS, 115/85lb
10 KB SDHP, 70/55lb
10 Ring Dips

Metcon

Minutes 10-20 perform 3 rounds for time:

5 Hang Power Snatch, 115/85lb
10 TTB
15 Box Jump or Step, 24/20″

student discounts

Students! Welcome back. Hope you all stayed extra jacked this summer. Just a reminder to current student members that #1 You must actively be a full time student and #2 In order to receive the student rate we must have a copy of your Fall ’14 class schedule.

This is also a reminder to those full time students who aren’t currently CFS members that they should be. Here’s to getting smarter and fitter! Cheers:)

W.O.D Wednesday 8/20/14

Posted by jeremy On August - 19 - 2014 ADD COMMENTS

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Strict Pull Ups

5 Minutes: 5 Rds of 30 sec work;30 sec rest

Scale with bands as needed and record total reps performed.

Metcon (Time)

For time:

20 Burpees
20 KB Swings, 70/55lb
200ft (100ft down/100ft back Sled Push, Men 4x45s | Women 2x45s
20 KB Swings, 70/55lb
20 Burpees

RachaelNAnthem

Rachael Snow singing our National Anthem at GNH 2014. Sounded as beautiful as ever, Rachael! Thank you!

W.O.D Tuesday 8/19/14

Posted by jeremy On August - 18 - 2014 ADD COMMENTS

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Front Rack Lunge

4-4-4-4-4 (R/L=1, so 8 steps) Perform as walking lunges. This is not for max load – use moderate loads and maintain perfect technique.

Metcon (Time)

4 Rounds for time:

10 TTB
20 Push Ups
Run 300m
40 steps, Walking Lunges

Two hundred men and women make up the eight divisions of the masters competition. Watch what these athletes accomplished over three grueling days of competition at the 2014 Reebok CrossFit Games.

Video by Michael McCoy.

The CrossFit Games — (http://games.crossfit.com)

W.O.D Monday 8/18/14

Posted by jeremy On August - 17 - 2014 1 COMMENT

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Back Squat

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Shoulder Press

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

50 BackSquats, 135/95 for time  (Record this time on 2nd MetCon listed below)

With any remaining time perform AMRAP of 5 Clean & Jerk, 135/95 and 5 Ring Muscle up

Metcon (Time)

50 BackSquats135/95 for time

Rio Branco - Rio De Janeiro 2009 339

CFS Member Charles Hatchel asked our community, “I do not know if this is something you would be willing to do but once a year I travel to Brazil with a team to build a church.  We bring toys, summer clothes and shoes for the local community we are serving.  Do you think you could post one day if people would be willing to bring in their children’s old toys from their toy boxes?  Primarily small toys like beanie babies, McDonald toys etc.  I’m not asking for new stuff but old stuffy their kids don’t use anymore.  Sandals and summer clothes would also be good.  Just let me know.  I will need it by august 29th.  Thank you for considering.”

If you have extra toys at home that your kids aren’t using and want them to go to bless some of these kids in brazil bring them in this week to CFS! If you have any questions contact charles.hachtel@gmail.com! Cheers!

Rio Branco - Rio De Janeiro 2009 511

W.O.D Saturday 8/16/14

Posted by jeremy On August - 15 - 2014 ADD COMMENTS

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Front Squat

7(WU)-5(WU)-4-4-4-4

Metcon (Time)

Partner WOD

4 Rds for time. Alternate rounds with your partner (You will each perform 2 rds of the following):

5 DB Squat Cleans, 40/25
10 Burpees over Bar
15 Front Squats, 95/65
20 Pull Ups
15 Front Squats, 95/65
10 Burpees over Bar
5 DB Squat Cleans, 40/25

All proceeds from today’s GunsNHoses competition will go towards care packages for troops overseas and The “Kid’s of our Heroes camp” featured in the video above. Learn more at www.kidsofourheroes.org

W.O.D Friday 8/15/14

Posted by jeremy On August - 14 - 2014 ADD COMMENTS

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Skills and drills

10 Minutes to establish a score for each of the following:

L-Sit (Record max seconds held)

Handstand (Record max seconds held)

Hang from Pull Up Bar (Record max seconds)

Metcon (Time)

For time:

15 Power Snatches, 135/95lb
30 Reverse Burpees (sit up to jump and clap simultaneously)
45 KB Swings, 70/55lb
60 Air Squats
75 Double Unders

GunsnHoses14

Guns and Hoses is tomorrow at CrossFit Springfield!!! BBQ, Byob, and support our teams! The action starts at Noon.
Please keep the donations coming, we have about forty percent of the supplies and money we need to ship our boxes. Thanks CFS!!! Help us take care of our troops overseas and show them the love!

W.O.D Thursday 8/14/14

Posted by jeremy On August - 13 - 2014 ADD COMMENTS

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Warm-up

5-10 Minutes: Coaches choice of drills/dynamic stretching/movement prep

Skill

5-10 Minutes Practice Ring and Bar Muscle Ups and/or appropriate progressions.

Metcon (AMRAP – Rounds and Reps)

RX’d

10 Minute AMRAP:

1 Rope Climb, 15′
20 Sit Ups
3 Ring Muscle Ups

Scaled

10 Minute AMRAP:

10 Ring Rows
20 Sit Ups
10 Parallette Push Ups

5th Annual GunsNHoses at CFS this Saturday beginning at NOON! Hope to see ya here!

Stevens and Chiles did yesterday’s HOA teaser WOD1 in 3:21 and 3:10, respectively.

W.O.D Wednesday 8/13/14

Posted by jeremy On August - 12 - 2014 ADD COMMENTS

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Challenge Du’ Jour

HOA Teaser WOD 1:

3 Rounds for time:

12 WallBalls, 25/20lb
9 Burpee Box Overs, 24/20″
6 Hang Power Clean, 185/125lb

Scaled:
12 WB 20/14lb
9 Burpee Box Overs, 24/20″
6 Hang Power Clean, 155/105lb

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

OPT crushes Helen in sub-7

W.O.D Tuesday 8/12/14

Posted by jeremy On August - 11 - 2014 ADD COMMENTS

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The CrossFit Football Total (Total Weight)

40 Minute to establish total


Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (Time)

3 RFT:
10 Thruster, 135/95lb
10 KB SDHP, 100/70lb
10 Box Jump, 24/20 (GS)
10 DB Push Press, 45/30lb
10 TTB

W.O.D Monday 8/11/14

Posted by jeremy On August - 10 - 2014 ADD COMMENTS

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Warm Up

10 Minutes:

Row 400m

Then, warm up to your working barbell load for today’s WOD…

GunsNHoses WoD-A-Thon (AMRAP – Reps)

15 Minutes – Perform for Max Repetitions – while you do the WOD have a partner count your reps, then switch:

3 min amrap of:
15 air squats
3 power cleans 115/85
1 min rest

3 min amrap:
10 HRPU
3 snatch 115/85
1 min rest

3 min amrap:
5 burpees
3 push jerk 115/85
1 min rest

3 min amrap:
15 double unders
3 squat cleans 115/85

Post total reps performed to Comments.

WOD-A-Thon 2014

 100% of the money raised during today’s WOD will go towards sending care packages to US troops deployed overseas! Don’t forget GNH is this Saturday at 12pm – details below…

Crossfit Springfield: 5th Annual Guns and Hoses from baselinemedia on Vimeo.

W.O.D Saturday 8/9/14

Posted by jeremy On August - 8 - 2014 ADD COMMENTS

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Hang Clean

10 Minute EMOM record max load achieved

Metcon (Time)

3 Rounds for time:

21 Hang Cleans, 135/95lb
15 Chest-To-Bar Pull Ups
9 Front Squats, 155/115lb

Use 1 barbell. Add/deduct weight as you go.

Crossfit Springfield: 5th Annual Guns and Hoses from baselinemedia on Vimeo.

Kids of our Heroes test

CrossFit Springfield’s GUNSNHOSES 2014 will be benefiting The Care Packages For Troops Project and The Kids of Our Heroes Camps

W.O.D Friday 8/8/14

Posted by jeremy On August - 7 - 2014 ADD COMMENTS

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Snatch

10 Minute EMOM (record max load achieved)

Metcon (AMRAP – Reps)

12 Minutes – Perform movements in any order but you must complete ALL reps for that task before moving on to another:

60 KB Swing, 55/35lb
50 Stick Jumps, 24/20″
40 Sprawl Sit Ups
30 Ring Rows
20 Calorie Row

With any remaining time perform max reps Hang Snatch, 95/65lb

Your score = Total reps completed (60 to 20 portion + Hang Snatch reps)

2014 Flyer-page-001

Register for the “Crazy Costume Run” at getmeregistered.com

W.O.D Thursday 8/7/14

Posted by jeremy On August - 6 - 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:

Foam or PVC Roll, VooDoo Band, and/or Lacrosse Ball everything that’s sore:)

Metcon (Reps)

Against a 6 minute clock, perform the following for total reps:

2 minutes of WallBalls, 25/20lb (10′/9′)
2 minutes of FatBar C & J, 110/80lb
2 minutes of Bar-Facing Burpees

Coaches: Allow athletes to start anywhere, have partners count/judge reps, and run multiple heats as needed.

1800143_10203480934417479_773074207543351878_oCFS

Get your tickets here: https://www.eventbrite.com/e/kick-up-your-heels-tickets-12297916399

W.O.D Wednesday 8/6/14

Posted by jeremy On August - 5 - 2014 ADD COMMENTS

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Bench Press

10(WU)-7(WU)-5-5-5-5-5 @ 70-80% of your 1RM

Metcon (Time)

For time:

40 One-arm DB Snatches, 40/25lb
Run 400m
40 Pull Ups
Run 400m
40 Box Jump or Step Up, 24/20″
Run 400m
40 Ring Dips
Run 400m

On the 1-arm DB snatch: Take DB from the ground and alternate arms on each rep.

Crossfit -HOA6 vert pic-page-001

HOA6 Registration opens this Sunday at 5pm. Here are a few last minute details and a checklist of instruction/info needed when you register: http://heartofamericacompetition.com/2014/08/05/hoa6-registration-checklist/

W.O.D Tuesday 8/5/10

Posted by jeremy On August - 4 - 2014 ADD COMMENTS

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5 Min Cal Row (Calories)

5 minutes:

Row for max calories

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 FatBar Deadift, 200/140lb
20 Sit Ups
30 Double Unders

Sub 30 Lateral Bar-hops for DUs.

GunsnHoses14

Register For GunsNHoses2014 HERE

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