CrossFit-Springfield

Today we’ll be doing something a little different to mix it up a bit… I like to call it “Trainer’s Choice”. Show up for the morning or evening group workout session to find out what’s in store for your WOD…Expect it to be tough!!

We’ll see you Monday to work off those Thanksgiving calories!! Feel free to follow suit and post your Turkey Trot 5k times and comments! It was great to see alot of Springfield CrossFitters out there representing!

“You’re Gonna Work For Your Thanksgiving Din-Din!!!”

THE FILTHIEST FIFTY EVER!

For time:

50 SDHP 95/65lb
50 Pull-ups
50 Kettlebell swings, 55/35lb
Walking Lunge, 50 steps (R/L= 1)
50 Knees to Elbows
50 Push press, 95/65lb
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (or 250 regular j. rope skips)

Post time to comments!

CrossFitting saved Gord's life...It can save yours too. (This message brought to you by all those plump, juicy, tasty turkeys you'll be consuming this Thanksgiving Holiday)

4 Rounds for time:

20 Box Jumps
5 Burpees
20 Mnt Climbers (R/L=1)
5 Burpees
20 Jumping Jacks
5 Burpees
20 KB Swings
5 Burpees
20 Knees to Elbows

Post times to Comments!

LAST CHANCE: LET US KNOW THIS WEEK IF YOU WANT CFS LONG SLEEVE TEES OR HOODIES- WE’RE PLACING OUR ORDER NEXT MONDAY!! SIGN UP AND PAY TO RESERVE YOURS.

10 rounds for time of:

135/95lb front squat, 5 reps
135/95lb push press, 5 reps

THEN DO:

3 rounds of max pull ups (if you don’t have BW pull ups yet, do jumping to failure)

Post time & pull-up reps for score.

Jay Miller Killin' Knees to Elbows

For time:

300 Jump rope skips

200 Push Ups

100 Dips/ Box Dips

Post Times to Comments.

“Attempted Suicide”

For Time:

135lb males/ 75lb females

Go on: Click the links & learn the movements/ terminology

-10 thruster
-9 deadlift
-8 squat clean: http://www.youtube.com/watch?v=Czg1KKte-9o&NR=1
-7 push press
-6 hang power clean: http://www.youtube.com/watch?v=M_WLHU0oDaU
-5 front squat
-4 push jerk: http://www.youtube.com/watch?v=8HZv28B9Zc8
-3 hang squat clean: http://www.youtube.com/watch?v=KhFMuersBh4
-2 power clean: http://www.youtube.com/watch?v=mCUmi2oqlvA
-1 shoulder press

Post times- AND any Modifications- to Comments.

Uh Oh....

SOMEBODY'S GOT KIPS DOWN!! Nice work, Julie. FYI- I caught her on the way up in this pic- Julie DID get her chin ABOVE the bar and completed 5 Kipping Pull ups...Next week's Goal: 10! 3..2..1..GO! Who's next?

21-15-9 rounds for time of:

Burpees

Knees to Elbows

KB/DB swings

Sit Ups

Single Leg Box Jumps (21-15-9 on the right, then on the left)

Post times to Comments.

Back flat, Chest out, Head up, Elbows Locked, Heels on the ground, Butt below the knees: OHS looks pretty good to me, Ben!

7 Rounds:

Max reps of Overhead Squat 95lb/55lb (Butt must go below depth of knees in order to count rep!)
rest 1 min

Max reps of Pull Ups (Full ROM! Rx’d is w/o jumping!)
rest 1 min.

Max reps of Push Ups (Chest must touch the ground for each rep to count!)
rest 1 min.

80m Farmer’s Walk (see pic below- 55lb DB males; 35lb DB females)
rest 1 min

Keep track of reps/round and post totals to Comments.

Farmer's Walk= Step one: Hold heavy objects. Step 2: Walk with them. FYI- 80m distance is roughly 1 time down and back on the drive behind the CFS facility. Thanks to CrossFit JAX for the pic. Click below to see their freakin' cool website.

www.cfjax.com

30-20-10 rounds for time of:

Sit Ups

Box Jumps

Air Bicycles (R/L=1)

Double Unders (x3 regular j. rope skips if you don’t have D.U.s=90-60-30)

Post times to Comments.

“The Kitchen Sink”

Complete the following- in any order- for time. You must complete all reps before moving to another task:

20 Flights of Stairs- Up & Back 20x on the stairs
115/75lb Push Press, 50 Reps
50 Air Squats
115/75lb Thrusters, 30 Reps
50 KB Swings
115/75lb Push Press, 50 Reps
50 Burpees
115/75lb Thrusters, 30 Reps
Row 400m

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

LEARN TO DOUBLE UNDER: http://media.crossfit.com/cf-video/CrossFit_DoubleUnders2.wmv

“Annie”

50-40-30-20-10 of:
Double Unders
Sit Ups

Post times to Comments.

*If you do not have double unders, you will perform 3x the amount of singles on the jump rope. If you are learning double unders then make yourself do this one as Rx’ed.

Jay Miller powers through push presses. Way to work it out, Jay!!

So… the results are in- Congrats to Charity Elmer and Brian Llewellyn for winning for the Gals and Guys, respectively! There were 4 athletes brave and athletic enough to tackle all 4 workouts, performing each workout as Rx’d:

Charity Elmer,

Cherell Coryell,

Brian Llewellyn,

and Scott Nasby!

We commend you!!

Here’s today’s WOD:

“Lynne“

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.