CrossFit-Springfield

Rest/Recover as needed- This WOD is for total REPS not TIME.

5 Rounds for total Reps of:

135/95lb Backsquat (Each rep counts only if butt drops below knee level)

Pull Ups (When you come off the bar, you’re done for the round)

Post total reps completed to Comments.

Muscle Ups with my shirt off…just cuz Brian likes it that way.

FILTHY FIFTY!

For time:
50 Box jumps, 24 inch box
50 Pull Ups/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!

30-25-20-15-10-5 Rounds for time of:

Ring Rows OR 1-arm 40/20# DB rows R&L=1

Ring Dips OR Box Dips

Box Jumps

40/20# DB Push Press

Post times to Comments.

1/29/09 Noon WOD

For time:

10 Sit-ups
10 Ring Push Ups or Regular Push Ups
95/65 lb Thrusters, 30 reps
50 Pull-ups or J. Pull Ups

30 Sit-ups
30 Ring Push Ups or Regular Push Ups
95/65 lb Thrusters, 20 reps
35 Pull-ups or J. Pull Ups

50 Sit-ups
50 Ring Push Ups or Regular Push Ups
95/65 lb Thrusters, 10 reps
20 Pull-ups or J. Pull Ups

Post time to comments.

ALTERNATE WOD:

30-20-10 rounds of:

Jumping Jacks

Sit Ups

Knees to Elbows

Mountain Climbers (R/L=1)

Be careful on the way in…and bring your A Game!

As many rounds as possible in 20 min. of 75/55lb:

Deadlift, 5 reps

Hang Power Clean, 5 reps

Front Squat, 5 reps

Push Press, 5 reps

Back Squat, 5 reps

Post total rounds completed to Comments.

"Deaner" PRs on deadlift: 315lb!! (The kid's 17)

**DUE TO THE WEATHER, 6-7AM & 12pm CFS GROUP CLASSES ARE CANCELED. FOR NOW, 5-7PM CLASS IS STILL SCHEDULED TO MEET. WE’LL UPDATE YOU IF THE STATUS OF THIS CLASS CHANGES THROUGHOUT THE DAY**

21-15-9 Rounds for time of:

Deadlift 155/115

Push Press 95/65

Box Jumps

Post times to Comments.

**Alternate WOD**

4 Rounds for time of:

25 Knees to Elbows

25 Back Extensions

25 KB Swings

Jessi OH Squatting during last Saturday's WOD. Nice form, Jess!

A BIG THANK YOU to Erik and Cameron Cochran and Kory Lee for all of your help during the move this weekend! Someone needed to pick up Fleeners slack! Just kidding, Tim busted it out too!

CANYON AND MANDY’s wedding is January 31 at the Gillioz. We are all invited, which is nice because we would have crashed it anyway!

FEBRUARY 13 is the CrossFit Springfield smoke and brew at the new place! Work out at 5:00pm, food and drink the rest of the evening. If you plan on being there, please donate money for meat (Jay Miller is smoking oodles of meat beginning at 11:00 that day. If you haven’t had Jay’s meat, you are missing out).

THANK YOU THANK YOU THANK YOU to all of you that come in and sweat with us! We think you are all crazy for dealing with (and paying) for the pain train, but we couldn’t be more proud of you all and thankful!

“Perfect Storm”

5 rounds for time of:

17 Push Ups

15 KB Swings 55/35

13 Overhead Squats 115/75

11 Double Unders (Or 30 regular j.rope skips)

9 Power Clean & Jerks 115/75

7 Shoulder Press 115/75

5 Muscle Ups (Or 30 Pull Ups/J Pull Ups & 30 Dips/ Box Dips)

Post times to Comments.

“Attempted Suicide” (compare to 11/21/08)

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.

“The Good, The Bad, and The UGLY”

FOR TIME:

Round 1, “The Good”:

60 Air Squats

60 J. Pull Ups

60 Suitcases

60 Hang Power Cleans (75/45)

Round 2, “The Bad”:

40 Jump Squats

40 1-Arm Rows (R/L=1) M 30-60, F 15-35

40 Sit Ups

40 Power Cleans (so barbell starts from the floor!) 115/75

Round 3, “The UGLY”:

20 Weighted DB Squats (50/30# DB in each hand, squat, touch DBs to the floor & stand back up= 1 rep)

20 Ring Rows

20 Knees to Elbows

20 Power Clean & Jerk (115-135/55-95, barbell goes ground to overhead)

Post times to Comments.

As many rounds as possible in 20 min. of:

5 Burpees

10 Push Press 95/65

15 Pull Ups

20 KB Swings 55/35

Post Rounds Completed to Comments.

Here you guys go! Sorry it has taken me so long to post this…now that I have weekends off, Monday will be muffin day!

-1 1/2 cup whole wheat flour

-1 1/2 cup old fashioned oats

-1 cup walnuts ( I don’t use those)

-2 tsp. baking powder

-1 tsp. baking soda

-2 tsp. cinnamon

-4 egg whites

-1 cup honey

-1 cup plain yogurt

-2 ripe bananas

-1 tsp. vanilla

( I throw in a little flax seed and protein powder if I have it on hand, but it is not in the recipe.)

Heat oven to 350. Sprinkle muffin tins with oats. Stir together dry ingredients. Whisk together wet ingredients. Fold both together. Fill muffin tins, sprinkle with oats and cinnimon. Bake for 15-18 minutes.