CrossFit-Springfield

3 Rounds for Time of:

15 Weighted Push Ups (put the plates on your lower back/butt): Males- 35lb Bumper Plate;
Females- 20lb BP
15 Front Squats: Males- 115lb; Females- 75lb
12 KB Swings: Males- 55lb; Females- 35lb
12 Walking Lunges (R/L=1)
9 Burpees
9 Box Jumps: M-24″; F-18″

Post times to Comments you Knuckleheads!

This is what happens when you don't jump high enough to get up on that box.

2 Rounds for time of:

Run 800m (from NLFA to stop sign, turn right go to first crossstreet past the
Polo Club Apartments, then run back.)
45 Knees to Elbows
37 GHD Back Extensions (may be performed on Stability Ball or GHD/Roman Chair)
29 Push Press
21 Hang Cleans

Rx’d Loads for Hang Cleans and Push Press: 95lb males; 75lb females

Post times to Comments!

CFS member Ashley O'Reilly performs "Suitcases" to stay lean and mean...well, not too mean. Keep on Smilin' Ashey!

CFSr’s,

Allow me to introduce you to “Fight Gone Bad’s” evil stepsister:

*”Quarter Gone Bad”

5 Rounds For Total Reps of:

15 sec. Thrusters- Rx’d: Males 115lb, Females 75lb
45 sec. Rest
15 sec. Pull Ups- Rx’d: If you can perform w/o jumping, do weighted w/ DB.
45 sec. Rest
15 sec. Burpees- Rx’d: Don’t forget to JUMP w/ both arms OVERHEAD!
45 sec. Rest

*Here’s the WOD: http://www.youtube.com/watch?v=fmEoe3Gc-j4

Post Total Reps to Comments!

BTW- If your not using the Rx’d weights, that’s okay as long as your using
a weight that is heavy enough to challenge you!

CFS member Amber Ennis executes a Thruster. Ata' Girl Amber!

11,10,9,8,7,6,5,4,3,2, and 1 rep/s of:

Double Unders (times each rep by 3 if regular j.rope skips-e.g. 11 DU = 33 skips)
Box Jumps- Rx’d: Males 24″; Females: 18″
Push Press- Rx’d: Males 95lb; Females: 55lb
Mountain Climbers (R/L=1)
Floor Wipers- Rx’d: Males 135lb; Females 95lb

For Time! Post times and loads to Comments!

Tim Fleener: Model American.

Timed 400m run
3-5min rest
Max reps of Squats (to failure)
2-3min rest
Timed 400m run
3-5min rest
Max reps of Push ups (to failure)
2-3min rest
Timed 400m run
3-5min rest
Max reps of Squats (to failure)
2-3min rest
Timed 400m run
3-5min rest
Max reps of Push ups (to failure)

Post 400 times and Total Squat and Push up reps to Comments!

MMA Fighter Brian Llewellyn at "Fight Gone Bad". Brian is Sponsored by CrossFit Springfield and has his first scheduled fight on August 23rd. Good Luck, Brian!

For more info on Brian’s fight debut visit: http://www.springfieldfightclub.com/CalenderOfEvents.html

Paul Link demonstrates good resting form.

6 new pics added to Gallery: http://www.crossfit-springfield.com/?page_id=35

*We’ve noticed the site has been coming and going. Please be patient with it and us as we continue to troubleshoot in order to figure out what the deal is.

“FORTY-REP-DASH”

2 rounds for time of:

40 KB/DB Swings (males-45lb; females-35lb)
40 Knees to Elbows
40 Pull Ups/Jumping Pull Ups
40 Suitcases (10lb Medicine Ball)
40 Push Ups
40 Sprawls (Up/Downs- no push up)
40 Weighted DB Squats (males-2/20-30lb DB on Shoulders;
females- 2/10-15lb DB on Shoulders)

Post times to comments!

“3..2..1..GO!!!”

Warm-up:

Run 400m, 10 squats, 10 Burpees

10 rounds for time of:

10 Hang Cleans (Rx’d: males-115lb, females-75lb)
5 Handstand Push ups (Substitute: heavy shoulder press)

Post times to Comments!

CFS member Charity Elmer checks form. Looks good to us, Charity! Keep it up!

3 new pics added to CFS Gallery: http://www.crossfit-springfield.com/?page_id=35

CrossFit Springfield Community-

In the words of our friend James Letchford, owner of CrossFit Laguna Beach and former US Marine:

“There’s something amazing about sharing hardship. In combat, it makes men brothers.
In marriage, it pulls couples closer. In CrossFit, it develops bonds and friendships
that bind this tight community together. Anyone who has experienced CrossFit, or has
been on the fence about starting, knows this level of fitness is at no cheap cost. It
requires dedication and desire; goals and perseverance; confidence and humility. The
days of milling around the gym, bored from mundane workouts are over. So why do we even try something like CrossFit? Why put ourselves through this hardship?

It’s answered quite simply: Unmatched Results.”

Regardless of how much we punish ourselves in the gym, there is something quite rewarding about knowing the person next to you just fought through the same workout you did. The real reward comes through experiencing the sense of comradery that is so evident between our members.

That feeling of a bonded community was recently conveyed to a CrossFit St. Louis guest who attended one of our Saturday WODs.

He sent Jessi an e-mail yesterday and after reading it I thought it would be cool to share it with you all:

“Thank you…and also give my thanks to Tim, for making me feel welcome and for getting a great workout in. You guys have a great thing going and wish y’all good luck. Great people (everyone I spoke to was really enthusiastic about Crossfit) and great space-just cool. I am glad to have visited. I spoke with Bonnie, she said the Springfield Crossfit had only been open for about a week or so. I was very surprised to hear that. I arrived to the class a little late and when I got there it seemed that everybody was exactly in tune to the Xfit method, knew each other, felt comfortable with the movements and trainer. Very cool.

Thanks again,

Brett Markwort”

Keep on keepin’ on CrossFit Springfield.

Jeremy

NOW HERE’S YOUR W.O.D!!

“Helen”

3 rounds for time of:

Run 400m
21 1.5 pood (55lb) KB swing; females 1 pood (35lb)
12 Pull ups

Post times to comments you knuckleheads!

Jeff Frye comes for the Fifty and stays for the Filthy! Nice work Jeff!

http://www.ozarksbuffbrides.com

“Lesser Of Two Evils”

Complete this WOD in teams of two. There are 8 paired exercises.
Select one exercise to perform while your partner takes the other.
Each teammate will perform only one of each of the paired exercises.
The exercises are to be performed simultaneously. Your team is not
allowed to continue to the next pair of exercises until both athletes
have completed their chosen tasks. To perform this WOD individually,
simply choose one task from each pair, complete it, then move to the
next until completing all 8. Post times, partners, and the tasks
you completed to comments! Have Fun!

Paired Tasks:

a. Lunge 200m Forwards, Lunge 200m Backwards (if raining 25 lunges R then L with KB overhead-50 total)
b. Run 1200m-around the block from Next Level Fitness (if raining then 25 cals on eliptical)

a. 50 push ups
b. 30 Deadlifts (Rx’d: males 115lb; females 75lb)

a. 40 tuck jumps (jump knees to chest)
b. 80 jumping jacks

a. 75 squats
b. 50 Wall Balls

a. Farmer’s Walk 400m-Rx’d: males-55lb DB; Females-35lb DB (if raining 30 paces indoors)
b. 75 push ups (if raining 30 push ups)

a. 40 tuck jumps
b. 50 squats

a. 30 thrusters (Rx’d: males-30lb DB; Females-20lb DB)
b. 30 pull ups

a. 75 Box Jumps
b. 25 Burpees

FOR TIME!

CFS member Robbie Lee gets after it in Elements II. Nothin' like 5 rounds of Deadlifts, Hang Cleans, Front Squats, and Push Presses huh Rob?! Well done!

Complete Both WODs; the first (A) for time, the second (B) for rounds:

W.O.D A:

For time:

15 Pull-ups
1 Push Press- 55lb Female; 95lb Male
13 Pull-ups
3 Push Press
11 Pull-ups
5 Push Press
9 Pull-ups
7 Push Press
7 Pull-ups
9 Push Press
5 Pull-ups
11 Push Press
3 Pull-ups
13 Push Press
1 Pull-ups
15 Push Press

W.O.D B:

As many rounds as possible in 15 min. of the following:

20 Floor Wipers- with Barbell-95lb Female; 115lb Male
15 Air Bicycle (R/L=1)
10 Knees to Elbows
5 KB/DB Side Bends- 35lb Female; 55lb Male

Post times and rounds to comments!

FILTHY FIFTY!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (see terms)
Walking Lunge, 50 steps (R/L= 1)
50 Knees to elbows
50 Push press, 45lb female; 75lb male
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (or 250 regular j. rope skips)

Post time to comments!

http://www.crossfitwarehouse.com/newsite/blog/

5th Marine Regiment, Operation Iraqi Freedom Memorial; Camp Pendleton

For time:

25 Burpees
50 DB or KB Sumodeadlift High-pull
75 Walking Lunges
100 Ring Dips/Dips/Box Dips
125 Jump Rope Skips
150 Jumping Jacks (must clap hands above head)
Run 200m with 25lb object above head (can be KB, DB, Bumper Plate, or regular Barbell Plate)
Run 200m with 25lb object above waist

Post time to comments!

5 rounds for time of:

10 DB Squat Cleans
21 Push-ups
10 DB Shoulder Press
21 Pull-ups/Jumping Pull-ups
SPRINT 80m

Rx’d DB loads: 40lb Males, 25lb Females

FYI- 80m is from one end of our parking lot to the other.
Post times, loads, and other thoughts to comments!

Note to Self: Remember to catch your balls from the wall - Sorry Jessi