CrossFit-Springfield

10 rounds for time of:

3 Deadlift 185/115

5 Burpees

7 Pull Ups (sub 14 jumping pull ups)

Post times to Comments.

With a continuously running clock, perform two Clean & Jerks on the minute, every minute, for 15 minutes.  Each minute, after completion of the 2 reps, rest until the top of the next minute.

Use a load that is >80% of your 1 RM.  EXAMPLE: If your PR for C&J is 225, you would use at least 180lb in this WOD. (Males will probably use loads between 135-185lb; Females between 75-105lb)

Post loads, rounds, and thoughts to Comments.

With a continuously running clock perform…

30 sec. work, 30 sec rest

1 min. work, 1 min. rest

1:30 min. work, 1:30 min. rest

2 min. work, 2 min. rest of…

45lb (barbell) BackSquat for max reps

Push Ups for max reps

Sit Ups for max reps

Post total reps for each exercise to Comments.

Laura's got her Kipp down, forwards and backwards!

“Walk like an Egyptian”

Perform each of the following movements in succession, starting back at the top of the list and adding the next exercise each round (e.g. Round1: 10 Air Squats; Round 2: 10 Air Squats, 10 Push Ups; Round 3: 10 Air Squats, 10 Push Ups, 10 Thrusters…and so on)

10 Air Squats
10 Push Ups
10 Thrusters 75/45
10 Sumo Deadlift High Pull 75/45
10 Push Press 75/45
10 Pull Ups
10 Sit Ups
10 Knees To Elbows
10 Box Jumps
10 Burpees

Choose your own loads and post times to comments!

As many rounds as possible in 20 min of:

5 Hang Squat Cleans 95/65

10 Push Press 95/75

15 Pull Ups

Post rounds completed to Comments.

You gotta love it when your 14 month old is already trying to do Pull Ups...yes, I'm bragging

6 Rounds for time:

5 Burpee box jump 24/18″
10 SDHP 75/45lb
15 KB swing, 24,16kg
20 Push Up
25 Air Squat

Post times to Comments.

Scott + 60 Ring Push Ups = Awesome.

I got a feva and the only cure is more kettlebell!

Farmer’s walk the building, 1 lap (2, 24kg KB or 55lb DBs=males; 2, 16kg KB or 35lb DB females)

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

75/45lb Thrusters

Ring Dips (scaled is 3x box dips-e.g. round of 10 reps ring dips= 30 box dips.  Assisted/jumping ring dips is 2x)

Farmer’s walk the building, 1 lap (2, 24kg KB or 55lb DBs=males; 2, 16kg KB or 35lb DB females)

For time. Post time to Comments.

Deb helps Jen cool off after FGB

3 min, max reps Push Ups

rest two minutes

3 min, max reps KB SDHP 32kg/22.5kg (scale prn!)

rest three minutes

Run 800m for time

Post push up reps, sdhp reps, and 800m time to Comments.

In CrossFit lingo, we refer to this as a "skill transfer".

 

As many rounds as possible in 20 min. of:

5 Knees to Elbows (scaled is 10 sit ups)

7 Pull Ups (scaled is 14 jumping pull ups)

9 Box Jumps 24/18″

Post rounds completed to Comments.

Fleener gets him some "Olly"

3 Rounds for time of:

30 Push Press 115/75lb

30 Push Ups

30 Front Squat 115/75lb

30 Wall Balls, 10lb

Run 400m

Post times to Comments.

We’d like to extend a great big THANK YOU to everyone who made the 3rd CrossFit Springfield Challenge a success!!  The smoothies (Fog City Cafe’) and the massages were awesome (April & Amy from Healing Hands)!  Also, thank you to everyone who volunteered their time and talents- we love you!

The results posted below represent all of the cards our instructors recieved throughout the duration of the challenge.  If for some reason we didn’t get your card for an event or if there is a discrepancy on a time, weight or Rx’d/not Rx’d- don’t freak out- just let us know and we’ll fix it!

Our winners were the male and female athletes who completed all 3 events, as Rx’d, in the lowest cumulative amount of time.  CrossFit Springfield wishes to congratulate Mel Faralles (3 WOD total time of 36:35) and Marion Yore (3 WOD total time of 31:48)

TOMORROW: CrossFit Springfield Challenge

3 rounds for time of:

Run 400m

50 Suitcases (10lb MB)

Post times to Comments.

CrossFit

Springfield:

EMBRACE

THE

SUCK

Deadlift 1-1-1-1-1-1-1

Post loads to Comments.