CrossFit-Springfield

“Hunt for Red October”

35 Push Ups
30 Deadlifts
Sprint 80m
30 Deadlifts
25 Push Ups
Sprint 80m
25 Push Ups
20 Deadlifts
Sprint 80m
20 Deadlifts
15 Push Ups
Sprint 80m
15 Push Ups
10 Deadlifts
Sprint 80m
10 Deadlifts
5 Push Ups
Sprint 80m

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Complete 4 Rounds of the following for time:

10 KB SDHP (men 55lb, women 35lb)
10 Barbell Thrusters (men 65-135lb, women 45-65lb)
10 Push Presses use same weight as Thrusters
10 Box Jumps (men 24″, women 18″)

Post times to Comments!

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Who doesn’t want a CrossFit chick?

Your Choice of:
“Grace”

30 Clean and Jerks for time.

“Chelsea”

20 min, each min begins new round. Recovery at completion of all 30 reps. Go for 20 rounds!

5 pull ups
10 push ups
20 squats

“Final Countdown”

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:

100 Walking lunges (steps-NOT R/L=1)
800 meter Run
100 Air Squats

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“B.Y.O.B.” (Bring Your Own Bucket)

50 Box Jumps/5 Burpees

40 Box Jumps/5 Burpees

30 Box Jumps/5 Burpees

20 Box Jumps/5 Burpees

10 Box Jumps/5 Burpees

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“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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“Royale’ with cheese”

4 Rounds for time of:

10 DB Snatches, R/L=1 40/25lb
10 Overhead Squats 75/55lb
15 Backsquats 75/55lb
25 Knees to Elbows
Run 400m

Post times to Comments!

Work off them cheesburgers...or else.

“Walk like an Egyptian”

Perform each of the following movements in succession, starting back at the top of the list and adding the next exercise each round (e.g. Round1: 10 Push Press; Round 2: 10 Push Press, 10 Ring Push Ups; Round 3: 10 Push Press, 10 Ring Push Ups, 10 DB Thrusters…and so on)

10 Push Press
10 Ring Push Ups/ Push Ups
10 DB Thrusters
10 Sumo Deadlift High Pull
10 Pull Ups
10 Pull Ups
10 Sumo Deadlift High Pull
10 DB Thrusters
10 Ring Push Ups/ Push Ups
10 Push Press

Choose your own loads and post times to comments!

Real Egyptians CrossFit.

“Grace“

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

then…Run 2 Miles for time.

“The Fall of Rome”

15-13-11-9-7-5-3-1 Rounds of:

Box Jumps
Wall Balls
Clean & Jerk- 95/65
Knee to Elbows

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Built this city on Rock 'n Roll.

“Fran“

Three rounds, 21-15- and 9 reps, for time of:

95/65 pound Thruster
Pull-ups

Post time to comments.

Cue Rocky theme song. Nice work, Chris.

For next week only- All CrossFit Springfield Limited and Unlimited Members will recieve $30 off of next month’s membership dues IF you come three days next week to any CrossFit Group Training sessions! Yes, that means you’ll have to get off your lazy glutes and hit the gym! We’ll have Flyers available all next week- Grab one. You must have it signed off by an Instructor 3 times in order to recieve the discount.

Also, friends work out for free next week. Bring them, let’em feel your pain…if they sign up, you get a month free.

Contact Jessi for questions or more details (click Contact Us above)

30-20-10 Rounds for time of:

Back Extensions
Pull Ups
Walking Lunges (R/L=1)
DB/KB 1-arm-row: 55lb males, 30lb females

Post times to Comments!

Dan Coryell, still inspired by the Beijing Olympics, works on perfecting his "iron cross"...or, he does flyes on the rings.

“Jeremy’s 40 OZ of Fun”

4 round for time of:

40 Plyometric Push Ups with hand claps (use elevated surface if necessary-e.g. box or wall)
40 KB Swings M-55lb; F-35lb
40 Push Press M-75lb; F-55lb
40 Sumo Deadlift High Pull M-75lb; F-55lb

Post times to comments!

This type of happiness can only exist after completion of the W.O.D