“No Weights Wednesday”
2 Rounds for time:
Run 400m
60 Push Ups
40 Walking Lunges R/L=1
40 Air Squats
60 Sit Ups
Post times to Comments.
Ashley grinds through Monday's WOD.
Ana locks out overhead
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
Back squat, 1 rep
Bench Press, 1 rep
Deadlift, 1 rep
Post total lbs to comments.In this WOD, the goal is to get the highest total of lbs combined for all three lifts. Take your time- rest prn. Finish in an hour.
Matt Brown, who is a Captain in the U.S. Army and a Detective with the Springfield Police Department, takes on the CrossFit-Springfield Total. Thanks, Matt, for your service to our country and our community!
Complete 5 burpees and perform max rep 95/65 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
“Challenge Every Challenge”
Complete as many of the following challenges as possible in 30 min:
100 Ring Rows
100 Sit Ups
Row 1200m
Run 10 Flights of Stairs
50 KB Swings
Run the Block (.6mile)
25 Handstand Push Ups
50 Knees to Elbows
15 Tire Flips (30 w/ a partner)
100 Double Unders (300 single unders)
35 Burpees
50 Walking Lunge Steps
75 Back Extensions
150 Jumping Jacks
50 Bench Press 135/75lb
Run 400m Backwards
Post challenges completed to Comments.
Jenny presses through Wednesday's WOD
Rob's a big fan fan.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
Complete as many rounds as possible in 20 min. of:
20 Push Ups
3 Turkish Get Ups R/L=1- use KB or DBs, 10-20lb F, 20-45lb M
Run around the building.
Post rounds completed to Comments.
Mel coaching Zach through squat cleans
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
10 Rounds for time of:
10 Pull Ups- If you are strong with your pull ups- perform as weighted with a 10-25lb DB/KB or Chest-to-Bar. Scale with 15 Jumping Chest-to-Bar pull ups OR 20 Jumping.
10 Ring Dips- scale with 20 Box Dips.
Post times to Comments. Compare to 3/31/09.
Dear God, I promise to be a very good boy if you could please take away this vomitous feeling which has come over me...Oh yes, I almost forgot: And thank you for making Jeremy my trainer- he's cool.
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
5 Rounds for time of:
9 Shoulder Press 75/45lb
21 Push Press 75/45lb
9 Hang Power Snatch 75/45lb
Post times to Comments.
Chris blasting through yesterday's WOD!
Phyllis gettin' 135lb on deadlift! Well done!
Evening crew hard at work
Honeymoon's over. Welcome back, B!! Congrats 
SATURDAY, JULY 11th-SAVE THE DATE!! CrossFit Springfield will be turning 1 year old! To celebrate our 1st Anniversary, we will be having a W.O.D pool party! The ABBEY of TLC Properties will be graciously hosting and sponsoring this family friendly event which will be fully catered and include tons of fun stuff for kids big and small! It’s gonna be an action-packed, fun-filled day you won’t wanna miss! More details coming soon!
“The Fall of Rome”
15-13-11-9-7-5-3-1 Rounds of:
Box Jumps 24/18″
Wall Balls
Squat Clean 115/75
Knee to Elbows
Post times to Comments.
Built this city on Rock ‘n Roll.
The 5am crew gettin' after it!
Cale "man-ing" it up on "Man-maker Monday!"
Ben starting the day out STRONG!
As we continue to experience growth, we know that both space and equipment availability is sometimes an issue. We promise to do our VERY BEST to address these issues by #1 staying organized, #2 continuing to assess our equipment needs, and #3 beginning to evaluate our options for increasing space at our current location (i.e. “knocking out walls” as Darryl put it) and also exploring other locations in town that may be more spacious.
We purchased some more DBs yesterday and will be ordering more bumper plates within the next week. Please continue to help us out by arriving on time and being patient when we pack the house! We love you guys and are passionate about providing an optimal environment for you to train…and train hard!!
3..2..1..GO!!
-Jeremy and Jessi
“Man-maker Monday”
5 Rounds for time:
5 Manmakers, click HERE for demo (males: 20-50lb DB; females: 10-30lb DB)
Run 400m
Post times to Comments.
CrossFit: SMOKE YOU LIKE CHEAP CRACK.
For time:
30 *Burpee-Deadlifts 135/95lb
11 Handstand Push Ups (sub w/ heavy DB shoulder press)
25 Burpee-Deadlifts 135/95lb
9 Handstand Push Ups
20 Burpee-Deadlifts 135/95lb
7 Handstand Push Ups
15 Burpee-Deadlifts 135/95lb
5 Handstand Push Ups
10 Burpee-Deadlifts 135/95lb
3 Handstand Push Ups
5 Burpee-Deadlifts 135/95lb
1 Handstand Push Up
*You may set the bar down and let go-BUT-If you drop the bar at any time during the WOD, there is a one lap penalty run around the building ON THE SPOT.
Post times to Comments.
3 rounds for time of:
50 Squats
7 Muscle-ups (sub 28 dips/28 pull ups)
135/95 pound Hang power cleans, 10 reps
Post time to comments.
Tire Flip Techniques w/ Zach Even-Esh …[wmv][mov]
I told her we were doing a photo shoot for a Concept 2 Rower ad just to get her to agree to row 500m for time...whatever it takes.
For time:
50 Knees to elbows
30 Box Jumps 24/18″
20 Burpees
Run the Block (0.6mile)
Farmer’s Walk the Building 24/16 kg KBs
Post time to Comments.
Gymnastics movements, Olympic lifts, running, rowing, swinging, jumping, pushing, pulling, pressing…There are alot of physical skills and challenges to master when you take a comprehensive look at what is asked of CrossFitters. What movements do you like the most? What makes you cringe when you see it in the WOD? Post thoughts to Comments.
Erik demonstrates my favorite CrossFit movement.
Then try performing as many rounds as possible in 25 min. of:
9 KB Swings 24/16kg
12 SDHP 95/65lb
15 Push Press 95/65lb
Post rounds completed to Comments. That should do it.
Mel mid-push-up-clap.
Shannon SDHP-ing our shiny new 10lb Bumpers.
Ahhhh, Loud music and CrossFitting. They go together like refried beans and farts…the former greatly enhances the performance of the latter. What music do you prefer to listen to when your hittin’ a WOD? If you could only choose one song-or artist- to listen to for the rest of your life every time you trained, what/who would it be? Post thoughts to Comments.
-Jeremy
2 Rounds For time:
40 Chest-to-Bar Pull Ups (scale w/ jumping chest-to-bar, 65 reps)
50 Clapping Push-Ups
Walking Lunges, 125m (alley-down and back)
Post times to Comments.
Yesterday was another busy Monday of athletes DOIN’ WORK at CrossFit Springfield. If you missed it…don’t worry- the following people were here doing the work of 2 or 3 people- just pretend you were one…OR…you could always get off the sidelines and get into the game. Either way, we’ll be here…getting stronger.
*3 Rounds for time of:
10 Squat Clean, 155/95lb
15 Tire Flips
Post times to Comments.
*Scale as a 2-person team WOD:
Males for time:
Squat Clean 4,000lb (@115lb= 35 reps; @ 95lb= 42 reps; @ 75lb= 53 reps)
30 Tire Flips
Females for time:
Squat Clean 3,000lb (@ 75lb= 40 reps; @ 65lb= 46 reps; @ 55lb= 54 reps)
30 Tire Flips
Chance with the Hang...
Power
Snatch!
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2010 CrossFit Games
April 9 & 10th CrossFit Olympic Lifting Certification at CrossFit Springfield
Blue Sky Design
CrossFit Football
CrossFit Journal
CrossFit Kids
CrossFit Main Website
Great White Grafix
Proximal Strength
Wistrom Family Foundation