CrossFit Springfield will be today from 5:15am-1pm. We will be closed New Year’s Day. We will resume our normal hours Saturday, Jan. 2nd. From all of us at CFS, have a safe and HAPPY NEW YEAR!!!
For max load:
Post loads to Comments.
GOODBYE 2009!!!
CrossFit Copenhagen: Finesse – video … [wmv] [mov]
“Elizabeth”
21-15-9 Rounds for time of:
Squat Cleans 135/85lb
Ring Dips
Post time to Comments.
Over the Christmas holiday, Brian and Shanna joined Jake and Josh Howard of CrossFit Valley Park for a brutal WOD. CFit Valley Park Co-Owner, Dan Thacker captured the action for us in the pics above- Thanks Dan!
CrossFit Springfield will be open from 5:15am-1pm on New Year’s Eve (Thursday). We will be closed New Year’s Day (Friday). We will resume our normal hours Saturday, Jan. 2nd.
If you’ve signed up for a CFS sweatshirt, we need your size and $25 payment NO LATER THAN SATURDAY, JANUARY 9th. Thanks!
For time:
100 Pull Ups
Row 1000m
Post times to Comments.
W.O.D 2 from the 2009 Heart of America CrossFit Affiliate Challenge…
With a continuously running clock counting down from 11 minutes, perform this WOD in the style of “Fight Gone Bad” for max points. 1 rep/calorie = 1 point:
2 Minutes max reps of SDHP 95/65lb
1 Min Rest
2 Minutes max reps of Burpees
1 Min Rest
2 Minutes max calories on Rower
1 Min Rest
2 Minutes max reps Ring Push Ups
Post total points accumulated to Comments.
GOTTA WORK FOR THOSE CHRISTMAS GIFTS!!! Here are pics of Taylor and Esther putting Esther’s family through the holiday travel WODs on Christmas morning.
![IMG_9373[1]](http://crossfit-springfield.com/wp-content/uploads/2009/12/IMG_93731.JPG "IMG_9373[1]")
“The Story of Fran” with Coach Glassman, a CrossFit Journal preview video … [wmv] [mov]
The 2009 CrossFit Games Women’s Competition preview video … [wmv] [mov]
5 Rounds for time:
*7 Muscle Ups
21 Front Squats, 95/65lb
Post times to Comments.
*Scale with 21 Pull Ups and 14 Ring Dips/21Box Dips. Use bands as necessary.
Even though CrossFit Springfield will be closed Christmas eve and Christmas day, here are a few simple WODs you can do with the in-laws after dinner. OH YEAH. These’ll really jingle their kattlebells. If they weren’t already disappointed enough their child married you, they’re sure to hate you after this:
Travel WOD 1:
50-35-20 rounds for time of:
Air Squats
Push Ups
Travel WOD 2:
25 Burpees
50 Air Bicycles, R/L=1
50 Mountain Climbers, R/L=1
25 Burpees
Travel WOD 3:
21 Push Ups with your LEFT foot elevated off the ground
21 Push Ups with your RIGHT foot elevated off the ground
50 steps, Walking lunges with both hands behind head
15 Push Ups with your LEFT foot elevated off the ground
15 Push Ups with your RIGHT foot elevated off the ground
50 Jump Squats
9 Push Ups with your LEFT foot elevated off the ground
9 Push Ups with your RIGHT foot elevated off the ground
As many rounds as possible in 20 min of:
3 Squat Clean and Jerk, 135/95lb
6 Burpees
9 Pull Ups
Post rounds completed to Comments.
Good push press….Bad box jump.
CrossFit Springfield will be CLOSED this Thursday and Friday. We’ll be back up and running Saturday AM to work off the yuletide calories. Merry Christmas. That is all.
Thanks to Cindi who is going to teach a Rowing class on Thursday at 5:15 so you can have that extra helping of Christmas dinner! Same time, same place!!
20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (32kg/24kg)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/25lbs each)
Run 400m
Last Saturday’s “Whitney” WOD, in full effect. Great job, everyone!!!
CrossFit Springfield will be CLOSED this Thursday and Friday. We’ll be back up and running Saturday AM to work off the yuletide calories. Merry Christmas. That is all.
CrossFit Springfield will be CLOSED this Thursday and Friday. We’ll be back up and running Saturday AM to work off the yuletide calories. Merry Christmas. That is all.
For time:
100 Sit Ups
30 steps, OH Walking lunges, 45/25lb
80 Sit Ups
30 steps, OH Walking lunges, 45/25lb
60 Sit Ups
30 steps, OH Walking lunges, 45/25lb
40 Sit Ups
30 steps, OH Walking lunges, 45/25lb
20 Sit Ups
30 steps, OH Walking lunges, 45/25lb
Post times to Comments.
Nixa Firefighter and CrossFit Springfield member, Justin Jones is getting married today to his fiance’, Whitney Scott. As any good CrossFittin’ husband-to-be would do, Justin wrote a WOD to celebrate the occasion. Prior to their vows today, Justin will be working off any jitters with the following little gem:
![myfirstfire[1]](http://crossfit-springfield.com/wp-content/uploads/2009/12/myfirstfire1.JPG "myfirstfire[1]")
Rusty and Jean Scott, Lockwood, and Jennifer Hartmen, Rogersville, announce the engagement and upcoming marriage of their children Whitney Scott and Justin Jones. Whitney is a 1998 graduate of Lockwood High School and a 2002 graduate of Northwest Missouri State University in Maryville, Missouri. She is currently employed at the KSPR television station in Springfield as Sports Director. Justin is a 1998 graduate of Mountain Grove High School and a 2002 graduate of Missouri State University -West Plains. He is currently employed by the Nixa Fire Protection District as a firefighter. A December 19 wedding is planned in Rogersville with the reception following at Wellington Place in Springfield.
Lumberjack 20 Tribute at CrossFit by Overload - video … [wmv] [mov]
For time:
30 Wall Balls
5 Ring Rows
25 Wall Balls
10 Ring Rows
20 Wall Balls
15 Ring Rows
15 Wall Balls
20 Ring Rows
10 Wall Balls
25 Ring Rows
5 Wall Balls
30 Ring Rows
Scale R.Rows with KB/DB single arm row (R/L=1). Post Wall Ball load used and times to Comments.
AMRAP in 20 min:
5 Pistol Squats, left leg
5 Pistol Squats, right leg
5 Turkish KB/DB Get-Ups, left arm up
5 Turkish KB/DB Get-Ups, right arm up
5 Single arm KB swing, left arm
5 Single arm KB swing, right arm
Post rounds completed and KB/DB loads to Comments.
Single arm KB Swing…Turkish Get Up
Pistol Squat
For time:
30 Hang Squat Snatch, 95/55lb
50 SDHP, 115/65lb
20 Overhead Squats, 135/75lb
If you are comfortable/proficient with ALL of these movements, perform the WOD as written and scale the loads prn. Post times to Comments.
For those who need practice with the Hang Squat Snatch, SDHP, or OHS, here is a SCALED WOD:
For time:
50 SDHP, 75/45lb
50 Overhead Squats 75/45lb
…THEN, practice Hang Squat Snatch with 45lb bar, 25lb bar, or PVC dowel.
Coach Mel briefs the 5pm crew before yesterday’s ring push up/ring dip WOD. I have no doubt there are some super sore torsos roaming the streets of Springfield today.
7 Rounds for time:
15 Ring Push Ups, scale with push ups x 2
9 Ring Dips, scale with box dips x 2
Post times to Comments.
Caden, Vin, and Robison, showin’ off their CrossFit skillz to all the toddler chicks at Ozark Mountain Gymnastics. That’s right, ladies…our diapers are full of poop…that would make these weighted pull ups…impressed, aren’t you?
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