CrossFit-Springfield

Don’t Forget: CFS has moved to our new location just up the street on Lark (1519 E. Lark). We’ll see you there for Monday’s W.O.D! Please pardon us as we get everything situated over the next week or so.

Guys, follow this WOD as closely to Rx’d as possible. Gals, start with 45lb (The bar) and progress by following the Rx’d rep counts and adding weight as you go. The goal is to PR.

Deadlifts: rest 1 minute between each completed round.

10 reps bar only
9 reps @ 95
8 reps @ 135
7 reps @ 155
6 reps at 185
5 reps @ 225
4 reps @ 255
3 reps @ 300
2 reps @ 315
1-1-1-1-@ Max

“Halloween Hustle”

Complete 3 0f the 10 following tasks OR #10 once:

1. 300 Air Squats

2. 200 Push Ups

3. 100 Pull Ups

4. 200 Sit Ups

5. 300 Jumping Jacks

6. 200 Mountain Climbers

7. 100 Dips or 150 Box Dips

8. 200 “Heiden Sticks” – Click on – http://www.5min.com/Video/How-to-do-a-Heiden-with-a-Stick-27790467

9. 300 Jump Rope Skips

10. “Angie”- 100 Pull Ups, 100 Squats, 100 Push Ups, 100 Sit Ups

Trick or treat your choice to Comments.

As many Rounds as Possible in 20 min of:

20 Push Ups w/ hand claps

20 Mnt Climbers (R/L=1)

20 Jump Squats

CrossFit Springfield Sponsored MMA fighter, Brian Llewellyn (center): 2-0 and still goin! Keep it up “B”! We’re rootin’ for ya! Next Fight? November 22nd at the Shrine Mosque. Be there.

* Refer to 7/21/08 and 8/15/08 to compare the following WOD times

*FILTHY FIFTY!

For time:
50 Box jump, 24 inch box
50 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!

Jen puttin’ Dr. “T” through the paces…she’s so mean!

Ten rounds for time of:

12 Burpees
12 Pull-ups

Post time to comments.

Check out our boy Austin Hiracheta representin’ CFS in Mount Baker, WA @ Crossfit Oak Harbor!

“Elizabeth”

21-15-9 reps of:

Clean 135/85 pounds
Ring dips/ Dips/ Box Dips- if Box Dips, multiply each rep count by 2 (e.g. 15 Ring Dips turns to 30 Box Dips)

Post time to comments.

All of our staff is out of town! Wish Tim and Jessi luck as they will be attending a Barbell Certification in St. Louis over the weekend! The seminar will be run by world-renound Senior USA Olympic Weightlifting coach Mike Burgener.

Don’t forget about CFS 1st ANNUAL CROSSFIT-SPRINGFIELD GAMES on November 8th from 8am-12pm!! There will be a multitude of workouts to compete in- just sign up the day of! CrossFit Fitness Programming will assess your proficiency in every fitness domain; from strength and power to stamina and endurance, we do it all, and, we do it well! All of the $10 entrance fees will go directly to The Grant Wistrom Family Foundation benefitting Pediatric Oncology patients! Come test your physical abilities for a great cause or just watch as area athletes of ALL abilities gut it out CROSSFIT STYLE! See you Saturday, Nov. 8th!

Jeremy Mhire, CrossFit-Springfield Instructor

Now, for the WOD- DO IT!:

Run 5k (3 miles) for time.

Post times to Comments.

3..2..1..GO!!

Hour of POWER

Lift for max loads of:

1-1-1-1-1 reps of Clean and Jerk

3-3-3-3-3 reps of Overhead Squat

5-5-5-5-5 reps of Bumper Plate Weighted Push Ups

Post Loads to Comments.

Complete as many rounds as possible in 20 minutes of:

95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

5 Rounds for time of:

30 Pull Ups
20 Single Arm Rows
10 Reverse Ring Pull Ups

Post times to Comments.

3 Rounds for time of:

50 Wall Balls

50 Floor Wipers 135/95

Run 400m

Post times to Comments.

10 Rounds for time of:

10 Plyo-Push ups with Hand claps

10 “Diamond” Push Ups (see pics below)

10 Regular Push Ups

Use elevated surfaces/ drop to knees if necessary. Post times to Comments.

"Diamond" Push up hand placement.

Get your chest to the ground- lest I kick you in the flank.

10 Rounds for time of:

25 Box Jumps

25 Back Extensions

Post times to Comments!

7 Rounds, each round for time- rest 2min between each round.

10 Weighted Push Ups: men 45lb, females 20lb (use bumper plates)
10 Thrusters: men 95-135lb, females 55-75lb
10 Ring Dips/ 20 Dips/ 30 Box Dips (choose one)
10 KB or DB-SDHP: men 45-65lb, females 25-45lb
10 Shoulder Press: men 95-135lb, females 55-75lb

Post times for each individual round to Comments!

Proper Thruster Technique.

100 Rounds for time of:

1 Pull Up

1 Burpee

Learn to Kip.

More of the same.

Post times to Comments.