CrossFit Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

10/26/2014

Posted by jeremy On October - 25 - 2014 ADD COMMENTS

Main – Group WOD

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Front Squat (5×3)

Metcon (Time)

Buy in: 200 meter farmer’s walk (2×55/2×35)

3 rounds

21 pull ups

15 wall balls (20/14 to 10′)

9 front squats (135/95)

Buy out: 200 meter farmer’s walk (2×55/2×35)

10/25/2014

Posted by jeremy On October - 24 - 2014 ADD COMMENTS

CrossFit Springfield East, Main – Group WOD

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Metcon (Time)

Partner WOD. For time. Partition as you wish.

100 alternating one legged squats/partner holds barbell (115/75) in overhead static position.

100 one arm kb snatch (55/35)/partner holds barbell (115/75) in static front rack position

100 calorie row/partner holds barbell (115/75) in static dead lift position.

W.O.D Friday 10/24/14

Posted by jeremy On October - 23 - 2014 ADD COMMENTS

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Snatch

3 attempts within 3 min to establish 1RM Snatch

Metcon (Time)

Choose one of the 3 couplets and perform For time:

A:

15 Burpee Box Overs, 24/20”
15 Thrusters, 135/95lb

B:

15 Burpee Box Overs, 24/20”
15 Clean & Jerk, 135/95lb

C:

15 Burpee Box Overs, 24/20
15 Snatches, 135/95lb

W.O.D Thursday 10/23/14

Posted by jeremy On October - 22 - 2014 ADD COMMENTS

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KB Swing

10-10-10-10-10

Metcon (Time)

50-35-20 Rounds For Time Of:

Sit Ups
KB Swing, 55/35lb

Buy Out – Row 20 Calories

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Come Together: This weekend, 150 teams from 70+ CrossFit affiliates across the country will converge on Springfield, Missouri for the 2014 Heart of America Affiliate Team Competition presented by 1st Phorm | Junk Brands.

For more info on #HOA visit http://heartofamericacompetition.com/

Photo Credit ~ Corrie Childers – Photographer

W.O.D Wednesday 10/22/14

Posted by jeremy On October - 21 - 2014 ADD COMMENTS

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Metcon (Time)

2 Rounds For Time:

Run 300m
25 OH Plate walking lunges, 45/35lb
20 CTB Pull Ups
15 DB Push Press, 40/25lb
10 Deadlift, 315/220lb
Row 500m

photodarnellrowclass

Our Tuesday / Thursday evening row classes have really picked up since our boy CFS coach Darnell Hardy has been up in the mix – we appreciate the great job you do leading the way for the 7pm Class, Darnell. Keep it up!

W.O.D Tuesday 10/21/14

Posted by jeremy On October - 20 - 2014 ADD COMMENTS

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14 Min EMOM: Clean & Jerk | TTB

Even Minutes: 1 C & J @ 70-85% of your 1RM

Odd Minutes:  9 TTB

Metcon (Time)

3 Rounds for time:

12 WallBalls, 20/14lb
9 BoxJumps, 30/24″
6 Power Snatch 135/95lb
Run 300m

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CFS’s Stretchy circle of trust…

W.O.D Monday 10/20/14

Posted by jeremy On October - 19 - 2014 ADD COMMENTS

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LANDAN (Time)

“Landan” Hero WOD

6 Rounds for time of:

Run 500m
8 Ring Muscle Ups
29 Double Unders
12 Thrusters, 115/85lb

Ring Muscle Up Scale for today is 2:1 Ring Dips & Pull Ups

DU Scale for today is 29 lateral bar hop-overs

Landan

Landan Mark Bland (10.17.08 – 8.29.12)

“The Mission of Landan’s LegOcy is helping children and their families on their journey through and beyond childhood cancer. Raising awareness through friendship, fellowship, and fundraising. Caring for the needs of few by the generosity of many to make each day special for all.” ~ from Landan’s LegOcy home page

Read Landan’s story HERE

W.O.D Saturday 10/18/14

Posted by jeremy On October - 17 - 2014 ADD COMMENTS

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Metcon (AMRAP – Rounds and Reps)

Minutes 0-10:

Run 1000m for time (Run “A” for WODIFY score). Rest with any remaining time.

Minutes 10-20 Perform AMRAP of:

10 OHS, 115/85lb
2 Ring Muscle Ups
30 Double Unders

Minutes 20-30:

Run 1000m (Run “B” for WODIFY score).

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Congrats to Thomas Baumann who got his very first Muscle Up today @crossfitspringfield Way to go Thomas! #CrossFitSpringFUELED

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W.O.D Friday 10/17/14

Posted by jeremy On October - 16 - 2014 ADD COMMENTS

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Metcon (Time)

Partner WOD

Each Athlete Performs 20 Reps of Every Movement Listed. Perform the WOD for time and go in the RX’d task order:

20 FB Deadlifts, 200/160lb
20 TTB
20 Ring Dips
20 FB Front Squats, 110/70lb
20 CTB Pull Ups
20 Box Jump Overs, 24/20″
20 FB F.Racked Stationary Lunges, 110/70lb
20 KB SDHP, 100/70lb
20 Burpees

Use only one FatBar, KB, etc. Unless your team is coed or for scaling purposes your partner must use a different load.

The 2014 Heart of America Competition kicks off next Friday at 2pm at The Springfield EXPO Center! Even if you’re not participating as an athlete, judge, or volunteer – come check out the HOA Vendor Village that will be filled with tons of sweet swag and gear!

W.O.D Thursday 10/16/14

Posted by jeremy On October - 15 - 2014 ADD COMMENTS

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Strength

Perform 3 sets of 15 Ring Rows. After each set, run 300m

Overhead Squat

4-4-4-4 @ 60% of your 1RM

HOA Teaser WOD 4

Buy In – 15 DB Burpee Cleans, 40/25lb
3 Rds of: 10 HSPU and 1 Rope Ascent, 15ft
Buy Out – 15 DB Burpee Cleans, 40/25lb

Scaled Version:

Buy In – 15 DB Burpee Cleans, 40/25lb
3 Rds of: 10 DB Shoulder To OH, 40/25lb & 1 Rope Ascent, 15ft
Buy Out – 15 DB Burpee Cleans, 40/25lb

ry=400

HERE’S A LINK to a video demo of the final 2014 Heart of America Affiliate Team Competition Teaser WOD performed by CrossFit Springfield’s Melissa Wistrom. Melissa aka “Seabiscuit” is a veteran of The 2011 CrossFit Games and serves each year as member of the HOA event staff.

W.O.D Wednesday 10/15/14

Posted by jeremy On October - 14 - 2014 ADD COMMENTS

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One attempt at a 14RM Thruster

Coaches Note: After a general warm-up and movement prep, set the clock for 14 Minutes and allow athletes to progress loads to complete the 14RM any time within the cap.

Metcon

5 Minute AMRAP:

5 Squat Clean Thruster, 115/85lb
5 Bar-Facing Burpees

Flexibility

Coaches: After each group WOD, lead everyone through a 5-10 min stretching progression.

photo (2)

Follow @crossfitspringfield on Instagram!

W.O.D Tuesday 10/14/14

Posted by jeremy On October - 13 - 2014 ADD COMMENTS

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Paused Back Squat 5×3 @ 55/60/65/70/75%

Hold for “One-one-thousand, two-one-thousand

Metcon (AMRAP – Reps)

9 Minute AMRepsAP:

3 KBS, 70/55lb
3 Push Ups
6 KBS, 70/55lb
6 Push Ups
9 KBS, 70/55lb
9 Push Ups
12 KBS, 70/55lb
12 Push Ups
etc…

Jeff Martone is considered a pioneer and one of the “founding fathers” of the modern kettlebell movement in the United States. In the video above, he demos and coaches up the American Kettlebell Swing.

W.O.D Monday 10/13/14

Posted by jeremy On October - 12 - 2014 ADD COMMENTS

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Split Jerk

1-1-1-1-1-1-1

Metcon (Time)

3 Rounds For Time:

30 Air Squats
5 Hang Cleans, 205/135lb
30 Double Unders
5 Split Jerks, 205/135lb

Yes. You must split jerk for RX. You may perform the clean any way you wish.

HOAthroughtheyearscollage

Previous HOA Champions include Crossfit Valley Park (2009), Quad City CrossFit (2010), Crossfit Jenks (2011), CrossFit Omaha (2012), and CrossFit OKC (2013). Four out of five of these affiliates has qualified and competed at The CrossFit Games.

This October 24-26th at The Springfield EXPO Center, The Heart of America Affiliate Team Competition Title is back up for grabs…

For more info visit: http://heartofamericacompetition.com/

W.O.D Saturday 10/11/14

Posted by jeremy On October - 10 - 2014 ADD COMMENTS

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20/14#
Sumo deadlift high-pull (Reps), 75/55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75/55#
Row (Calories)
1-minute rest

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Only 2 weeks til’ The 2014 Heart of America Affiliate Team Competition! Visit http://heartofamericacompetition.com/ for event details.

W.O.D Friday 10/10/14

Posted by jeremy On October - 9 - 2014 ADD COMMENTS

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Clean

1-1-1-1-1-1-1

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20 Minute AMRAP – One Athlete Performs 20 KBS (55/35lb) While the other performs AMRAP of:

3 Squat Cleans, 185/125lb
5 Box Jumps, 30/24lb (GS)
7 Pull Ups

steveBJJitsu

CrossFit HQ Level 1 Seminar Staff-member Steve Haydock is instructing Brazilian Jiu Jitsu and Self Defence classes at CFS. You can contact Steve directly here for info on class times and session cost: https://www.facebook.com/steve.haydock.7?fref=nf

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