CrossFit Springfield

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

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

cfspicture

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.

W.O.D Friday 9/12/14

Posted by jeremy On September - 11 - 2014 ADD COMMENTS

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Power Clean

7×2: P.Clean/Drop/Reset/P.Clean

Metcon (Time)

Buy In – Run 400m

21-15-9 Rounds of:

Power Clean, 135/95lb
TTB

Buy Out – Run 400m

jennydestinHS

Mrs. Mhire getting inverted on the beach in Destin, FL. We’ve had a great vacation but miss you guys a lot! Look forward to seeing you next week!

W.O.D Thursday 9/11/14

Posted by jeremy On September - 10 - 2014 ADD COMMENTS

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2 hang power snatch + 1 ohs

Perform 7 Rounds – Not for time:

Run 100m
2 hang power snatch + 1 ohs

Metcon (Time)

This WOD is dedicated to the memory of the 2,977 innocent victims who perished in the terrorist attacks of September 11th, 2001.

Perform 10 Rounds of:

9 Hang Power Snatch, 75/55lb
11 OHS, 75/55lb

Do not drop bars from Overhead. Post times to Comments.

CrossFit – (http://crossfit.com)

The CrossFit Games® – The Sport of Fitness™
The Fittest On Earth™

W.O.D Wednesday 9/10/14

Posted by jeremy On September - 9 - 2014 ADD COMMENTS

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2 Front Squats + 1 Split Jerk

Establish max load in 15 Minutes. Take barbell from rack

Metcon (Time)

21-15-9 Rounds for time (15 Minute Time-Cap) of:

Front Squat, 135/95lb
CTB Pull Up

Cash Out

Row 30 Calories – not for time

Visit http://crossfitkidsspringfield.com/ for more info

W.O.D Tuesday 9/9/14

Posted by jeremy On September - 8 - 2014 ADD COMMENTS

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2 Hi-Hang Snatch Pulls + 1 Hang Snatch

Establish Max load in 15 Minutes

Metcon (Time)

5 Rounds For time:

10 Snatches, 115/75lb
10 Bar-facing Burpees
30 Double Unders

CF Games 2nd place finisher Mat Fraser snatches 315lb

W.O.D Monday 9/8/14

Posted by jeremy On September - 7 - 2014 ADD COMMENTS

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Bench Press

4-4-4-4-4-4

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

15 Hand Release Push Ups
12 Goblet Squats, 55/35
9 Reverse Burpees

2014 SpringSummer CF ScheduleREV0814-page-001

Updated Class Schedule for CFS!

jbandsktnatosha

New JUNK Brand bands have arrived! Over 50 new styles and designs to choose from. 1 Band for $18 or 2 for $32. Enjoy!

Sunday 9/7/14

Posted by jeremy On September - 6 - 2014 ADD COMMENTS


CrossFit Springfield East, Main – Group WOD

If you do RX today, you must do RX for BOTH WODS.
If you do RX+ today, you must do RX+ for BOTH WODS.
Against a 25 Minute Running Clock…

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Metcon (Weight)

You have 13 Minutes to complete the following:

RX: Run 1200 Meters, Establish a 1 RM Clean and Jerk.

RX+: Run 1600 Meters, Establish a 1 RM Clean and Jerk.

Your bar will start UNLOADED. You may not load your bar until you return from the run. Score is the Weight of the 1RM on the Clean and Jerk.

Metcon (AMRAP – Reps)

Begin immediately after the 13 Minutes for WOD 1 ends.

12 Minute AMRAP

*RX: Max Rep KB Swings (55/35)

*RX+: Max Rep KB Swings (70/55)

* Whenever you break on KB Swings, you must immediately row 200 meters.

Score is Total Reps on KB Swings.

W.O.D Saturday 9/6/14

Posted by jeremy On September - 5 - 2014 ADD COMMENTS

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2 Snatch Grip DL + 2 Hang Snatch Pulls

Perform the complex 7 times. Don’t use a load beyond what you’re able to maintain perfect back/pulling position

Metcon (Time)

50 Russian KB swing (70/55lb) buy in
15-12-9
HSPU
Power Clean, 155/105lb
50 Russian KB swing (70/55lb) buy out

teamstarthdeewod

9am crew post Team #Strathdee WOD. We love you Strathdee family and will miss you here at CFS!

W.O.D Friday 9/5/14

Posted by jeremy On September - 4 - 2014 2 COMMENTS

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“Team #Strathdee”

Parting is such sweet sorrow…CFS will miss you Strathdee family! Here’s a WOD in your honor. But first…let’s all take a #selfie

Partner WOD – For time:

120 WallBalls, 20/14lb | Partner holds FatBar (100/70lb) in static Deadlift position
110 Single-Arm KB Snatches, 55/35lb | Partner holds FatBar (100/70lb) in static Front Rack position
100 Burpees | Partner holds FatBar (100/70lb) in static Overhead position

teamsdee

Totally worth the time it took to Facestalk these two and comb through their photos:) The interwebs are forevs babes!

W.O.D Thursday 9/4/14

Posted by jeremy On September - 3 - 2014 ADD COMMENTS

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Push Jerk

5 (WU)- 3(WU)-2-2-1-1-1-1

Your mission is to hit a Push Jerk PR Today.

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Craig Avera performs the 2012 Crossfit Games Open WOD 12.3 at Brick Crossfit, West Hollywood CA.

12 rounds plus 13 reps = 445 reps

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