CrossFit Springfield

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

W.O.D Tuesday 9/30/14

Posted by jeremy On September - 29 - 2014 ADD COMMENTS

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Metcon (Time)

For time:

40 KB Swings, 55/35lb
40 Goblet Squats, 55/35lb
40 Single-Arm KB Snatches, 55/45lb

Rest 3 Minutes

30 Pull Ups
30 Stationary OH Plate Lunges, 45/35lb
30 Box Jump or Step Up, 24/20″ (No Pogo)

Rest 2 Minutes

20 Bar-facing Burpees
20 TTB
20 OHS, 95/65lb

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ShredFest 2014 Registration is Open – Click HERE to Compete!

melissa flyer pdf-page-001

CFS Co-Owner, Melissa Wistrom will be leading a class STARTING TODAY for anyone interested in having some extra time dedicated to refining their skills and Oly Lifts. Details above – hope to see you here!

W.O.D Monday 9/29/14

Posted by jeremy On September - 28 - 2014 ADD COMMENTS

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Shoulder Press

3-3-3-3-3-3-3

Metcon (AMRAP – Rounds and Reps)

14 Minute Clock…

7 Minute AMRAP:

7 FatBar Push Press, 110/70lb
7 FatBar Power Cleans, 110/70lb
7 FatBar Front Squats, 110/70lb

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

At 9 Minutes, perform…

5 Minute AMRAP:

5 FatBar Push Press, 110/70lb
5 FatBar Power Cleans, 110/70lb
5 FatBar Front Squats, 110/70lb

“The needs of an Olympic athlete and our grandparents differ in degree, not kind.  We scale the load and the intensity; we don’t change the program.  One is looking for functional dominance–the other for functional competence.”   ~Greg Glassman, Founder of CrossFit

CrossFit Springfield Seniors is a program designed specifically with the older individual/athlete in mind.  Each individual’s current physical state will be evaluated and accommodated.  Through our special programming, participants will focus on flexibility, mobility, balance, appropriate strength training, cardiovascular training and functional competence.

Learn more about CFS’s Senior Classes HERE or contact Jessi Grove at 417-830-6260 or email at jess@crossfit-springfield.com for more info!

W.O.D Saturday 9/27/14

Posted by jeremy On September - 26 - 2014 ADD COMMENTS

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Warm-up

Not for time – start anywhere and rotate through:

Row 300m
Run 200m
10 dowel rod thrusters

Hang Power Clean

3-3-3-3-3-3-3

21-15-9 Hang Clean | Burpee Couplet (Time)

21-15-9 RFT:

Hang Power Clean, 135/95lb
Burpees

collagebof417finalist

CFS has once again made the final round of voting for 417 Magazine’s “Best of 417″ Issue! Thank you to our entire community for your continued commitment to excellence in every way! If you get a chance, please take a couple of minutes to cast your final round vote for CFS as “Best Workout” HERE.

W.O.D Friday 9/26/14

Posted by jeremy On September - 25 - 2014 ADD COMMENTS

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Metcon (Time)

100 Double Unders
90 Walking Lunges
80 Sit Ups
70 Push Ups
60 KB Swings, 55/35lb
50 Box Overs, 24/20″
40 Ring Rows
30 DB Push Press, 40/25lb
20 DB Burpee Cleans, 40/25lb

melissa flyer pdf-page-001

CFS Co-Owner, Melissa Wistrom will be leading a class for anyone interested in having some extra time dedicated to refining their skills and Oly Lifts. Details above – hope to see you there!

W.O.D Thursday 9/25/14

Posted by jeremy On September - 24 - 2014 ADD COMMENTS

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Warm Up

10 Min Handstand Practice: Work on Holds, hand stand walks, and HSPU

Overhead Squat (14 Minute EMOM)

Evens: 3 OHS
Odds: 3 Power Snatch

Use same weight for both – record highest load achieved successfully for both. Take Bar from the ground. You may Squat snatch first OHS rep.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Coach Alissa OHSing at HOA4. Focus today on hitting a solid depth and getting the bar stacked over the shoulders, hips, and heels.

W.O.D Wednesday 9/24/14

Posted by jeremy On September - 23 - 2014 ADD COMMENTS

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Row 50 Calories (Time)

50 Cal for time

Max cone touches in 1 Minute (AMRAP – Reps)

20ft spread

Metcon (No Measure)

Perform 4 Rounds – Start anywhere on the list and rotate through – Not For Time:

4 Bar or Ring Muscle Ups
8 KB Swings, 70/55lb
12 GHD Sit Ups
16 KB SDHP, 55/35lb

HOA Kevin Ray3 2014

“A good judge—to me—is someone who understands the standards of all the movements, and holds each athlete to that standard no matter who they are.” ~ Kevin Ray, Searcy Arkansas

HOA Judge Spotlight: Kevin Ray – Full Interview Available HERE

All those participating as a judge at HOA6 – Please plan on attending AT LEAST ONE of the following meetings (All clinics will be held at CrossFit Springfield):

THIS COMING SUNDAY, September 28th at 12pm @ CFS

Sunday, October 12th at 12pm @ CFS
Wednesday, October 22nd at 7pm @ CFS

W.O.D Tuesday 9/23/14

Posted by jeremy On September - 22 - 2014 ADD COMMENTS

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Clean and Jerk

10 Minute EMOM: 2 Reps. Reps do not have to be TNG

Metcon (Time)

For time:

Buy In – Run 500m

3 Rounds of:
9 Box Jumps, 30/24″ (GS)
15 TTB
21 *Thrusters, 75/55lb

Buy Out – Run 500m

*Each time you break on the set of 21 thrusters you must immediately perform a 3 lateral bar-burpee penalty. Break = dropping the bar or lowering the bar from the front rack position (As long as you keep the bar in the front rack you may continue).

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We got our new custom CFS barbells and 3-sided boxes in and they are awesome. Please take care of them and if you don’t mind take 2 seconds to vote CrossFit Springfield as “Best Place To Workout” here: http://www.417mag.com/Best-of-417-2015/#services

W.O.D Monday 9/22/14

Posted by jeremy On September - 21 - 2014 ADD COMMENTS

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Warm Up

Play 5 Rounds (each) of “Rowling” with a partner. Goal is to row exactly 100m – On each round, for each meter over or under – you must perform 1 burpee. Fewest burpees after 5 rounds each wins.

Back Squat

12 Minutes to Establish 3RMax Load

Metcon (Time)

3 Rounds For Time:

3 Unbroken Bear Complexes, 155/105lb (See details below)
12 CTB Pull Ups

Bear Complex is Power Clean – Front Squat – Push Press – Back Squat – BTN Push Press. Today for RX you MUST perform these exact movements in sequence. You must also utilize an appropriate load that will be challenging but that will allow you to perform the complex 3 times both SAFELY and consecutively.

3 bros and 1 really fit baby describe this game of “rowling”

W.O.D Saturday 9/20/14

Posted by jeremy On September - 19 - 2014 ADD COMMENTS

CFS is closed today for Level 1 Seminar – There will be a 9am WOD at CrossFit Springfield Kids

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Metcon (AMRAP – Reps)

20 Min AMRAP Partner WOD:

Partner 1 Runs 500m While Partner 2 Completes AMRAP of:

25 Air Squats
15 TTB
10 Burpees

When Partner 1 returns from the run they will pick up wherever Partner 2 left off and Partner 2 runs 500m.

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9am WOD today at CFS kids: Please note that there will be no childcare available. Thanks to CFS kids for hosting!

W.O.D Friday 9/19/14

Posted by jeremy On September - 18 - 2014 1 COMMENT

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Bench Press

5-5-4-4-3-3

Metcon (Time)

5 Rounds For Time:

Run 400m
30 Stationary OH Lunges, 45lb
20 Parellette Push Ups
10 Reverse Burpees

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Please note that we will be closed Saturday and Sunday due to the Level 1 Seminar being held at CrossFit Springfield this weekend. However there will be a be a 9am WOD held at CrossFit Kids Springfield.

W.O.D Thursday 9/18/14

Posted by jeremy On September - 17 - 2014 ADD COMMENTS

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Max Height Box Jump (Distance)

Max Height Box Jump
You are allowed to step/gather/jump.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 Minutes to establish max unbroken.

Metcon (Time)

Partner WOD – Alternate Movements – 12 Rounds for time:

6 Box Jumps, 30/24″
9 KB SDHP, 70/55lb
12 Sit Ups

collagebof417finalist

 CrossFit Springfield has made the final round of voting for 417 Magazine’s “Best of 417″ Issue in the category of “Best Place To Workout”!  THANK YOU to our entire community for making CFS so much more than just a place to workout.  To cast your vote for the finals of 417 Magazine’s “Best of 417″ 2015 Issue visit: http://www.417mag.com/Best-of-417-2015/#services

#RealPeople #RealCommunity #RealFitness #CrossFitSpringFUELED

W.O.D Wednesday 9/17/14

Posted by jeremy On September - 16 - 2014 ADD COMMENTS

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800m Row (Time)

Max Effort 800m Row

Push Press

10 Minutes to Max load for today

Metcon (Time)

5 Rounds For Time (18 Minute Time Cap):

21 MedBall Bearhugger Squats, 20/14lb
15 Push Press, 95/65lb
9 Pull Ups

RX Plus

21 MedBall Bearhugger Squats, 25/20lb
15 Push Press, 115/75lb
9 CTB Pull Ups

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Please note that all Saturday and Sunday WODs at CFS will be cancelled due to the L1 Cert we are hosting. The wil, however be a 9am WOD available at CrossFit Springfield Kids this Saturday – bring the little ones and let’s all get our exercise on!

W.O.D Tuesday 9/16/14

Posted by jeremy On September - 15 - 2014 ADD COMMENTS

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Deadlift (3-3-3-3-3-3-3)

Perform exactly 7 sets of 3 reps, working towards a max load for today – safety and technique is paramount – use wisdom and maintain form as you progress loads.

Metcon (AMRAP – Rounds and Reps)

13 Minute Clock…

9 Minute AMRAP:

9 Deadlifts, 185/125lb
9 Burpees

Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

At 10 minutes, perform 3 Minute AMRAP:

3 Cleans, 185/125lb
3 Burpees

See “Pez-despenser technique/analogy” below. Just another tool for your toolbox, folks…

W.O.D Monday 9/15/14

Posted by jeremy On September - 14 - 2014 ADD COMMENTS

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Warm Up

10 Burpees
Run 200m
Row 300m

Thruster (4-4-4-4 All work sets @ ~70 of your 1RM)

Take barbell from racks

Metcon (Time)

For time:

60 Double Unders
50 Push Ups
400m Run
30 TTB
20 Thrusters, 115/75lb
10 Ring Muscle Ups

Chuck Carswell on CrossFit and Community.

W.O.D Saturday 9/13/14

Posted by jeremy On September - 12 - 2014 ADD COMMENTS

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Metcon (AMRAP – Rounds and Reps)

Partner WOD – 20 Minute AMRAP:

One Person works at a time. Complete all reps before your partner can begin working on the next movement.

10 Box Jumps, 24/20″
10 KBS, 55/35lb
10 Pull Ups
10 WallBalls, 20/14lb
10 Alt Single-Arm DB Snatch, 40/25lb

Adressing elbow position at the bottom of the kipping pull up.

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