“Cindy”
Perform as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
Post total rounds completed to Comments.
Corey Bass (above) & Justin Jones (below) 1st Place overall at the 2010 Guns N Hoses Challenge. Congrats fellas!
For max load:
Hang Squat Clean 3-3-3-3-3-3-3
Progress to your 3 rep max. Post loads to Comments.
“The Jason Team” had a strong showing at this year’s Guns N Hoses challenge with their 3rd Place Overall finish. Well done fellas!
5 Rounds for time of:
Run 400m
20 Ring Dips
Post times to Comments.
Brian Heppner rips through a deadlift rep at the CrossFit Springfield 2010 Guns V Hoses Challenge.
For time:
Walking lunge 100 ft. (The length of our box down and back once)
21 Pull-ups
21 Knees to elbows
Walking lunge 100 ft.
18 Pull-ups
18 Knees to elbows
Walking lunge 100 ft.
15 Pull-ups
15 Knees to elbows
Walking lunge 100 ft.
12 Pull-ups
12 Knees to elbows
Walking lunge 100 ft.
9 Pull-ups
9 Knees to elbows
Walking Lunge 100 ft.
6 Pull-ups
6 Knees to elbows
Post times to Comments.
Austin battles the rower during Monday’s Row/OHS/D. Under WOD.
“Parallette Shoot-through” with Jeff Tucker - video [wmv] [mov]
For time:
30 Wall Balls, 20/14lb to 12/10ft target
30 Ground to Overhead Anyway, 95/65lb
30 KB Swings, 32/20kg (70/45lb)
30 SDHP, 95/65lb
30 Burpees
30 Squat cleans, 95/65lb
25 min time limit for RX. Post times to Comments.
Jenny, looking pretty dang solid (if I do say so myself) at the bottom of her OHS! Nice work!
Announcing the 2010 CrossFit Games! - video [wmv] [mov]
North Central Regional Events Announced
WOD 3 from the 2010 CrossFit Games North Central Regional
Three rounds for time of:
500m Row
12 Overhead squats (115 / 75 lbs)
50 Double-unders
This WOD has a 15min cut-off for RX. Scale DUs with 150 single unders. Post times to Comments.
What a great day!!! I don’t know the final numbers yet, but I do know we were able to raise a TON of money for both the Wistrom Family Foundation and Capt. Aaron Wood’s wife, Kimberly who was recently diagnosed with an agressive form of skin cancer. That was our mission for this event from the beginning…Mission Accomplished!
As for the challenge, we had a STRONG showing by all of our 12 teams from around the state! It takes guts to get out there and compete. Thanks to all of our competitors! You showed true grit and determination on Saturday afternoon as you battled it out for 2 tough WODs. In the end, Corey Bass and Justin Jones (both with the Nixa FD) walked away as challenge champs. Their win was an extremely narrow margin of just 14pts over 2nd place finishers, Steve Boehmer (Springfield SWAT) and Jon Newbold (USMC).Coming in third was a combo of marine/fire fighter with Jason May and Jason Wells, again, very narrow margin! Taking award for the Wistrom Foundation is the Nixa Fire Department for their incredible effort to raise money for the Foundation! Our Trainer’s chouice award went to Pam Gianopulos and her husband Jason. Pam was the ONLY Springfield Officer that came in to brave CrossFit and the Guns and Hoses challenge. She and her husband truly gave it their all! Congrats to everyone who participated! I’ll have more pics from the event up ASAP, courtesy of “THE MAN- THE MYTH- THE LEGEND”: Kent Payne.
Thanks so much to our event Sponsors: The George Hay Company, Dark Ops Holdings, Great White Grafix, Springfield Massage Works, Healing Hands Massage, and Jayz Custom Smokers. Your generous contributions helped make this event happen with PURE AWESOMENESS.
Also, another huge thank you to all of our coaches, judges, volunteers, and spectators! Our community thrives because of your willingness to give your time, talents, effort, and encouragement. You deliver time and time again! Right now, as you’re reading this, I’m giving you all a well deserved standing ovation with a burpee on top.
Dave Lipson – 3 rounds of 15 HPC @ 135lb & 15 Burpees in 2:57 – video [wmv] [mov]
5 Rounds for time:
50 Sit Ups
15 Burpee Deadlifts, 225/135lb
Post times to Comments.
Liz with Wall Balls, Lilly on SDHP, Cara Box Jumping, Brian getting after Push Presses, and September Rowing for calories…Way to FIGHT!!!
The Men’s CrossFit Football Total at the BC Sectionals – video [wmv] [mov]
“FIGHT GONE BAD!”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to the next station immediately. One point is given for each rep. Post scores to Comments. Compare scores to 2/8/10.
The noon crew prepares to battle 100 OHS.
The Top 3 Men from the Alabama Sectionals by CrossFit Again Faster – video [wmv] [mov]
For time:
*100 Overhead Squats, 95/65lb
*Every time you have to break a set you must run 400m (Examples: Lowering the bar from overhead, dropping the bar, etc). Scale loads as needed in order to be able to touch your butt to a dynamax ball on EVERY repetition. Post times to Comments.
Isaac Payne with a 600lb deadlift, BC Sectionals
Highlights from Day 2 of the Northern California Sectionals – video [wmv] [mov]
Perform the following:
Row 500m for time
Rest 2-3min
Row 400m for time
Rest 2-3min
Row 300m for time
Rest 2-3min
Row 200m for time
Rest 2-3min
Row 100m for time
Row as hard and fast as freaking possible. Post row times to Comments.
14 year old junior golfer, Donald Stimble: 2009 Missouri Junior Amateur Championship, 9th Place Overall. Don is training hard at CrossFit Springfield for this year’s tournament schedule. Check out his website: HERE
Guns and Hoses Challenge this Saturday!!!
CrossFit Kids T-Shirts Orders!
T-shirt order sheet and color/size options are sitting at the kids sign-in area. Please note that even though there are not size options for adults sitting on the table they ARE available. Deadline to order t-shirts is next Friday, April 30th. Please put down your information and make payment (must be pre-paid- make checks out to CrossFit Springfield) Thanks to Chris White of Great White Grafix for the awesome designs!
Crossfit Kids Rock the Box!
CrossFit Kids Springfield Coach, Steph Miller
Candice Ruiz prepares for the South Central Regionals – video [wmv] [mov]
For max load:
Clean 1-1-1-1-1-1-1
Clean may be performed as squat or power. Post loads to Comments.
Coach Chance hits a perfect lock-out during Monday’s 1pm advanced WOD. Strong work, Potts!!!
Great turnout for the McAllister’s fundraiser on Monday! We’re gearing up for the CrossFit Springfield Guns N Hoses Challenge this Saturday!!! We’ve got tons of teams trained up and ready to compete!!! Can’t wait to see the action!!!
Grant and Melissa, this past weekend at a CrossFit Olympic Lifting Certification with Coach Mike Burgener.
CrossFit Springfield’s upcoming Bootcamp Team Challenge. Click on the flyer below for details!
CrossFit Springfield’s upcoming Bootcamp Team Challenge. Click on the flyer below for details!
South Beach Workout from FilFest 2010 – video [wmv] [mov]
For time:
Hold a 3 minute plank on elbows
Run 400m forwards
Run 400m backwards
2 Rounds of:
20 Burpees
35 Ring Rows
50 Push Ups
2 Rounds of:
25 Knees to Elbows
50 Mnt Climbers, R/L= 1
75 Air Squats
Post times to Comments.
Updated CrossFit Springfield Class Schedule: HERE
The Guns N Hoses Challenge is this Saturday, April 24th! All event proceeds are going to 2 great causes…The Wistrom Family Foundation for kids with cancer, along with Springfield Fire Captain Aaron Wood whos wife Kimberly has an aggressive form of skin cancer.
To raise as much money as possible, we’re inviting everyone to eat at McCallisters in Nixa TONIGHT from 5 to 9pm. CFS coach Justin Jones, CFS member Corey Bass, and other firefighters from the Nixa Fire Dept will be bussing tables and serving food for tips. Spread the word!!! Hope to see you there!!!
Speal v Eric - Heavy snatch balances – video [wmv] [mov]
Tanya Wagner - 125lb snatch balance – video [wmv] [mov]
21-15-9 Rounds for time of:
Snatch Balance, 95/65lb
Hang Power Snatch, 95/65lb
OHS, 95/65lb
Scale loads as needed. Post times to Comments.
Jesse, pictured here doin’ an awesome job of getting his chin clearly ABOVE the bar on his pull ups. Remember: Every time you do pull ups and you don’t get your chin over the bar you kill millions of valuable brain cells. Yeah, that’s right. It’s called science. Look it up.
Workout ‘B’ from the NorCal Sectionals – video [wmv] [mov]
Perform For Max Reps:
2 Min Ring Push Ups
Rest 1 Minute
1 Min Right-Hand KB Swing, 24/16kg
1 Min Left-Hand KB Swing, 24/16kg
Rest 1 Minute
2 Min Push Press, 95/65lb
Rest 1 Minute
2 Min Wall Balls, 20/14lb to 10′ Target
Scale as needed. For the 1-arm KB swings, KB must get above shoulder height in order for each rep to count. Have a partner judge and count your reps. Post total reps completed to Comments.
CrossFit Kids Coach Steph Miller showin’ the kiddos how its done!
The Guns N Hoses Challenge is coming up soon…April 24 to be exact! The proceeds are going to 2 great causes…The Wistrom Family Foundation for kids with Cancer, along with Springfield Fire Captain Aaron Wood whos wife Kimberly has an aggressive form of skin cancer.
We’re trying to raise as much money as possible so we’re inviting everyone to eat at McCallisters in Nixa on Monday, April 19 from 5 to 9pm. CFS coach Justin Jones, CFS member Corey Bass, and other firefighters from the Nixa Fire Dept will be bussing tables and serving food for tips. Spread the word!!! See you there!!!
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2010 CrossFit Games
Blue Sky Design
CrossFit Football
CrossFit Journal
CrossFit Kids
CrossFit Main Website
Great White Grafix
Proximal Strength
Wistrom Family Foundation