CrossFit-Springfield

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to Comments.

HAPPY NEW YEAR!!

FROM ALL OF US AT CROSSFIT SPRINGFIELD

**6am Group CrossFit session will still be meeting! The 5pm class is being canceled so that Tim can have time to do his hair and get dolled up for his New Year’s Eve party with special guest, Ryan Seacrest (I kidd, I kidd!! Sorry, Tim CFS Closed New Year’s Day- BUT- a WOD will still be posted. Normal schedule resumes Friday with updated schedule beginning Monday, Jan. 5th.**

“The Final Countdown”

10,9,8,7,6,5,4,3,2,1 rounds for time of:

Knees to Elbows
Burpee-Box Jumps
Floor Wipers 135/95

Post times to Comments.

Complete as many rounds as possible in 20 minutes of:

95/75 pound Thruster, 5 reps
95/75 pound Hang Powercleans, 7 reps
95/75 pound Sumo Deadlift High-pull, 10 reps*

* Those that did yesterday’s WOD can substitute SDHP with Push Press

Post rounds completed to comments.

Yo...What-up, G? Cherell, that's wussup; Box jumpin' 24's, ya heard. Okay...so we're not quite gangster here at CFS, but we've got great athletes! Digg it!

“Don’t wish it was easier; wish you were better”

3 Rounds for time of:

25 Gladiator Push Ups (What’s a Gladiator Push Up? http://www.youtube.com/watch?v=tX5eW8feoUs )

25 Overhead Squat 95/75

25 Pull Ups

25 Sumo Deadlift High Pull 95/75

Post times to Comments.

Hello CrossFitters! We have made it through the holidays…are you ready to hit it again? Just a couple of updates for all of ya!

1. Check out our new schedule additions! We will be opening the gym at 5 am on Mon, Wed and Fri beginning Jan 5. If all goes well and you guys make a good showing, we will add Tuesday and Thursday as well! We have also added a ‘Getting Started’ class on Monday at 7pm and Saturday at 8am for newbies. This class is designed to introduce CrossFit and the methodology to a curious potential CrossFitter! Send your friends, we promise to be nice…the first time!

2. Welcome to our new CrossFit trainers: Brian and Matt! We love ‘em both and we know you guys will too! Check out our trainers page over the next week to see their bios…we bring you nothing but the best, I assure you!

3. BOOTCAMP!! BOOTCAMP!! BOOTCAMP!! We will be starting an new session on January 12 . Please help us fill those classes up and recruit new CrossFitters! Drag all your friends off the couch and get them moving with the eight week ‘kick in the pants you have always needed’ session.

4. Space issues: We truly appreciate your patience with the space we are in, we are working towards growing CrossFit to an all new level! More updates to come very soon!

5. CHECK OUT CANYON AND TOMMY”S ADVENTURE INTO THE ZONE!! Follow them through their trials and tribulations of following the Zone diet and Tommy’s commitment to quit smoking. Go get ‘em tigers.

6. Sign-up a friend in the month of January and February (for at least a five month commitment) and get one month for free! Your friend must let us know that you were the one to drag ‘em in and get them in the best shape of their life!

I cannot tell you all how thankful we are for all of our dedicated members…you guys make CrossFit what it is meant to be! Let’s have an incredible New Year full of accomplishments you never thought possible. Make goals and go get ‘em! The world is yours…thank you for being in ours!

For time:

50 Box jump, 24/18 inch box
50 Pull-ups
50 Kettlebell swings, 55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75/45 pounds
50 Back extensions
50 Wall ball shots, 20/12 pound ball
50 Burpees
50 Double unders OR 150 regular jrope skips

Post time to comments.

**CFS Holiday Hours: Open- Monday and Tuesday. Closed- Wednesday (5 am CrossFit Bootcamp will still meet), Thursday, and Friday. We’ll be open again on Saturday for the 9am Group CrossFit Session. Merry Christmas from all of us here at CrossFit Springfield!**

“Eli”

For time:

50 Push Ups
10 KB Swings (55/35)
40 Pull Ups**
20 KB Swings
30 Pull Ups
30 KB Swings
20 Pull Ups
40 KB Swings
10 Pull Ups
50 Push Ups

**If you did yeterday’s WOD, then substitute the Pull Ups with Sit Ups.

Post times to Comments.

Cheers and best wishes to our boy, Eli as he'll be moving to Colorado. Today is his last WOD @ CFS. God's blessings as you go, Eli! This one's for you!

**CFS Holiday Hours: Open- Monday and Tuesday. Closed- Wednesday (5 am CrossFit Bootcamp will still meet), Thursday, and Friday. We’ll be open again on Saturday for the 9am Group CrossFit Session. Merry Christmas from all of us here at CrossFit Springfield!**

Three rounds for time of:

24″/18″ Box jump, 50 reps
185/115 pound Deadlift, 21 reps
30 Pull-ups

Post times to Comments.

This year, Mrs. Claus got Ole' St. Nick the best Christmas gift ever: A CrossFit membership! Get one for someone you love! 3..2..1..GO!

For 5 rounds and with a continuous clock, perform the following movements for max reps in 30 seconds, followed by 15 seconds of rest. Complete all 5 rounds for each movement before moving to the next exercise. Be sure to write down rep totals for each round. The movements are:

Wall Balls

Push Press 75/55

Burpees

SDHP 75/55

Post rep totals to Comments.

Brittney Mayse mid jump on the Burpee Boxcar!

“12 Days of Christmas”

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1rounds for time of:

Push Ups

Pull Ups

Deadlifts (225/135)

KB/DB Swings (55/35)

Post times to Comments.

Our boy, Erik after rockin' out Thursday's WOD!

Bear Complex

7 Rounds of the following sequence:

1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

5 Rounds to get to your max load.
Rest between rounds prn (that’s “as needed”).
No resting the bar on the ground (even to re-grip).
Squats and push presses can be distinct or combined into thrusters.

Post loads to comments.

Brittany Mayse, Scott & Emily Wehr post CrossFit personal training session: You know you're a hardcore CrossFitter when you forget your tennis shoes, all you have is Uggs, and you tell yourself, "Self, today we workout in Uggs and like it."

Thanks to CrossFit Springfield sponsored MMA fighter Brian Llewellyn (3-0) for droppin this WOD on me:

“BARE KNUCKLE”

5 rounds of time of:

10 Hang Cleans to Over Head (95-135lb for males/ 45-95lb for females) any way you want whether its shoulder press, push press, push jerk, or split jerk.

**IF YOU DROP THE BAR ANY TIME DURING THE HANG CLEANS to OVERHEAD YOU HAVE 10 BURPEES**

50 Double Unders or 50 Box Jumps

Post load used & time to Comments.

5 rounds for time:

7 Pull ups (NO jumping is Rx’d- if you can’t, do 21 jumping)

7 Thrusters @ 75lb men and women

7 burpees

Post times to Comments.

Jen & Danielle: After today's WOD and they're still smilin'!!

If you’re looking to replicate the feeling of being chased through the woods by a man-eating tiger, then CrossFit is for you.

“MAN-MAKER MONDAY!”

5 rounds for time of:

5 Man-Makers: http://www.youtube.com/watch?v=jOIZeNj9pBc

Run 400m (or 100 Jumping Jacks- must clap hands over-head each rep)

Post times to Comments.