CrossFit-Springfield

“300 Spartan Challenge”

Perform the Following Movements For Time:

25 Pull Ups
50 Deadlifts- Males 135lb; Females 95lb
50 Push Ups
50 Box Jumps- M 24″; F 18″
50 Floor Wipers- M 135lb; F 95lb
50 KB/DB Clean and Press (do both left and right)- M 35lb; F 25lb
25 Pull Ups

"Sparta: Tonight we kill Persians...FOR TIME!! 3..2..1..GO!!"

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3 Rounds For time:

5 ManMakers, 30/15lb DBs (Push Up, Row R, Row L, Squat Clean, Push Press, Lunge R then Lunge L w/DB overhead= 1)

10 DB Thrusters, 30/15lb

15 Box Jumps 24/18″

20 Mountain Climbers, R/L=1

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OR TRY THIS: 

30-20-10 Rounds for time of:

Ring Push Ups (Chest drops below hands to elbows LOCKED OUT!!)

Ring Rows

Chance Potts gettin' after it on tire flips

...and on Ring Push Ups!

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5 Rounds for time of:

25 Knees to Elbows

25 KB Swings

25 Back Extensions

25 Sit Ups

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For time:

50 Sit Ups

15 Pull Ups
1 Burpee
13 Pull Ups
3 Burpees
11 Pull Ups
5 Burpees
9 Pull Ups
7 Burpees
7 Pull Ups
9 Burpees
5 Pull Ups
11 Burpees
3 Pull Ups
13 Burpees
1 Pull Up
15 Burpees

50 Sit Ups

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4 Rounds For Time:

75/45lb Thruster, 21 reps

75/45lb Push Press, 21 reps

75/45lb SDHP, 15 reps

75/45lb Hang Power Clean, 15 reps

75/45lb Front Squat, 9 reps

75/45lb Overhead Squat, 9 reps

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Jeremiah, that weight ain’t gonna pick itself up.

We know you guys are out there checking out the site…GET IN HERE AND SEE WHAT IT IS ALL ABOUT!  We are opening CrossFit’s doors to everyone from March 9-March 31 without charge.  Our members can tell you how effective this program is, but until you get into the ‘kitchen’ and experience the CrossFit program the way it is meant to be, you cannot truly experience the full benefits!

Please feel free to call or e-mail us with any questions,  we can’t wait to see you in here!

Tim has also promised to be nice to any newbie…however, he is only nice once.

“BALLS TO THE WALL”

“Karen”

150 Wall Balls for time.

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Tommy goin overhead...nice work!

Misty hangin' with the CrossFit tikes

10,9,8,7,6,5,4,3,2,1 Rounds For time:

Deadlift 155/115

Squat Clean 135/75

Overhead Squat 95/55

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For time:

75 Push-ups

95/65 pound Sumo-deadlift high-pull, 50 reps

50 Ring Dips (sub regular or box dips)

45/25 pound Weighted Pull-ups, 30 reps (sub jumping)

25 Handstand Push-ups (sub Shoulder Press)

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Warm Up:

Tabata L-Sit (8 rounds of continuous clock-20 sec. work, 10 sec rest. Use boxes, rings, or PVC parallettes)

W.O.D

“Barbara”

5 rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

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Seven rounds for time of:

95/65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (sub 20 box dips)

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Warrior Transition Battalion @ San Antonio, Alamo CrossFit.

See the Warrior Transition Battalion in action courtesy of KENS News in San Antonio: http://www.kens5.com/video/?nvid=332003

As Many Rounds as Possible in 20 min of:

15 Double Unders (SUB BOX JUMPS)

12 Knees to Elbows

9 Power Cleans- NOT from Hang! From the GROUND! 135/75

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Do you like the guys shirt on Mondays WOD? Post your shirt request with a size below and I will email it to him! Talked to him today and he said that he would get them out to us, but we need to order soon, so get on the ball!!

5 Rounds for time:

20 Push Ups

12 Ring Rows

12 DB Bench Press 60/30lb

20 1-Arm DB or KB Rows (10 reps L, 10 reps, R) 55/35lb

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Priceless.

Warm Up:

10 jump squats, 10 Push Ups, 10 Pull Ups, 10 Sit Ups

W.O.D

For time:

100 Burpees

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CrossFit Springfield WOD, Eat, and Drink- Thanks to Jay Miller for the awesome Grub!!!

(Full size pic available in Gallery: http://www.crossfit-springfield.com/?page_id=35 )