CrossFit Springfield

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

W.O.D Saturday 8/30/14

Posted by jeremy On August - 29 - 2014 ADD COMMENTS

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Bench Press

5-5-5-5-5

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

12 Sit Ups
9 Parralette Push Ups
6 FatBar Power Clean, 160/110lb

THANK YOU to all of our coaches at CrossFit Springfield!

W.O.D Friday 8/29/14

Posted by jeremy On August - 28 - 2014 ADD COMMENTS

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Metcon (Minutes 0-10)

“Renae” (Partner WOD)

30 Minute Clock…

Minutes 0-10 Perform AMRAP of:

15 Wallballs, 20/14lb
10 Pull Ups
5 Burpee Box Overs, 24/20″

Minutes 10-20

TapNGo 2 Cleans + 1 Jerk. 10 Minutes for both athletes to est. max load. Record sum of both partners best attempts.

Metcon (Minutes 20-30)

Minutes 20-30 perform for time:

Partner A: Run 300m
Partner B: Run 300m
Partner A: 20 SDHP, 100/70lb
Partner B: 20 SDHP, 100/70lb
Partner A: 10 Turkish Get Ups, 35/25lb
Partner B: 10 Turkish Get Ups, 35/25lb

IMG_9811

Renae Courtney is currently core faculty member and the program director of the master’s in clinical psychology program at the Forest Institute. She is also a licensed psychologist and has her own private practice. She has been a regular with our 5am crew but is moving soon to Scranton PA to be the Director of Psychological Service Center in Marywood University’s Doctoral program. Today is her last day with us here at CFS and we wanted to send her out right with a Partner WOD in her honor! Cheers, Renae:)

W.O.D Thursday 8/28/14

Posted by jeremy On August - 27 - 2014 ADD COMMENTS

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Overhead Squat

15 Minutes to establish 2RM. Take from racks.

Metcon (Time)

For time:

Buy In – 20 TTB

*4 Rounds:

10 Hang Snatch, 75/55
10 Stationary OH Lunges, 75/55
10 OHS, 75/55

Buy Out – 20 TTB

*10 HSnatch/10 SOHLunges/10 OHS must be performed UNBROKEN. If you break, you must immediately perform a 5 Burpee Penalty.

You are allowed to rest in between rounds (Once you complete a round you may set the bar down – ever so gently – w/o having to perform a burpee penalty).

The CrossFit Games — (http://games.crossfit.com)
The CrossFit Journal — (http://journal.crossfit.com)
CrossFit – (http://crossfit.com)

W.O.D Wednesday 8/27/14

Posted by jeremy On August - 26 - 2014 ADD COMMENTS

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Gymnastics

Perform 50 Ring Dips

If necessary, use an appropriate scale or modification so that all 50 reps are challenging, yet do-able.

Metcon (Time)

For time:

Run 800m
40 KB Swings, 55/35lb
Run 800m
40 Ring Push Ups
Run 800m

CrossFitSPFD-Kids-Logo-Splatter RGB

CrossFit Kids Springfield is in the process of making some exciting changes with their programming and pricing and will be hosting an open house on Wednesday, August 27 (TONIGHT!) at 6 p.m. to tell you all about these classes and specials.

Be sure to “like” CrossFit Kids Springfield on Facebook and bookmark their website (crossfitkidsspringfield.com) to stay current on class times and special offers and events they will be having in the months to come!

W.O.D Tuesday 8/26/14

Posted by jeremy On August - 25 - 2014 ADD COMMENTS

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16 Minute DL / Burpee EMOM

Even Min: 3 Deadlifts @ 70-80% of your 1RM

Odd Min: 6 Bar-Facing Burpees

HOA6 Teaser WOD 2 (AMRAP – Reps)

HOA6 Teaser WOD 2

RX Plus Version

3 Minute Clock:

10 Thrusters, 135/95
20 CTB Pull Ups
30 Double Unders

With any remaining time perform max reps Deadlift, 295/205. Must use 1 barbell and clamps. Score is total reps.

RX Version

3 Minute Clock:

10 Thrusters, 115/75
20 Pull Ups
30 Double Unders

With any remaining time perform max reps Deadlift, 255/185. Must use 1 barbell and clamps. Score is total reps.

CFS’s Dave H (above-89 reps) and CF417′s Mallory Lawson (below-86 reps) taking on HOA6 Teaser WOD 2

W.O.D Monday 8/25/14

Posted by jeremy On August - 24 - 2014 ADD COMMENTS

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The “31 Heroes” WOD

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a 45/25lb Plate. Once Partner #2 returns from the run, Partner #1 will grab the load and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

30-heroes

In August of 2011 a U.S. Boeing CH-47 Chinook military helicopter, call sign Extortion 17, was shot down while transporting a quick reaction force attempting to reinforce an engaged unit of Army Rangers in Afghanistan, killing everyone onboard including 31 US Soldiers.

This WOD was created specifically to honor the 30 men and one US military dog who were killed fighting for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. No physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

W.O.D Saturday 8/23/14

Posted by jeremy On August - 22 - 2014 ADD COMMENTS

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Warm Up

Dynamic Drills then,

4 x 60 ft Band-resisted sprint @ 80/90/100/100%

Bench Press

*3-3-3-3-3-3-3

*After each set, row 150m

Metcon (Time)

5 Rounds For time:

10 Burpee Pull Ups, Med/Low Bar
20 WallBalls, 20/14lb

RX PLUS (Must be all or none):

5 Burpee Ring Muscle Ups
20 WallBalls, 25/20lb to 10′/9′

cfswmtees

New CFS women’s apparel has arrived! Available at the front desk. Don’t worry fellas, new tees on the way for you as well:)

W.O.D Friday 8/22/14

Posted by jeremy On August - 21 - 2014 ADD COMMENTS

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Warm Up

Run 400m
Row 500m

Challenge Du’ Jour/Agility

Max cone touches in 1 Minute, 20ft spread

Metcon (AMRAP – Reps)

Partner WOD – One athlete works at a time – partition workload any way. 20 Min AMRepsAP:

20 FatBar Push Press, 100/70lb
20 Double Unders (sub parallette jump 1:1)
200m Run
20 Sprawl Sit Ups
20 Calorie Row

Count the run as 10 reps to 100m turn-around and 10 reps back.

1800143_10203480934417479_773074207543351878_oCFS

Fun party tonight at 425 Downtown benefiting The Kids of Our Heroes Camp!

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If you’re interested in judging or volunteering at HOA6 here’s the direct link: http://www.signupgenius.com/index.cfm?go=c.SignUpSearch&eid=08CBC0D6FACFFB61&cs=09CBBAAD8FCD8B637B7E64715BB49BCF

Any and all help and we receive from the local CrossFit community is greatly appreciated – We promise to do our best to make it a fun and worthwhile experience!

W.O.D Thursday 8/21/14

Posted by jeremy On August - 20 - 2014 1 COMMENT

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1 Snatch + *3 OHS (establish max load in 15 minutes)

*If you Squat Snatch the first rep, you may count it as one of your OHS reps. If you power snatch or split snatch you must perform 3 OHS.

Metcon

Minutes 0-10 perform 3 rounds for time:

10 OHS, 115/85lb
10 KB SDHP, 70/55lb
10 Ring Dips

Metcon

Minutes 10-20 perform 3 rounds for time:

5 Hang Power Snatch, 115/85lb
10 TTB
15 Box Jump or Step, 24/20″

student discounts

Students! Welcome back. Hope you all stayed extra jacked this summer. Just a reminder to current student members that #1 You must actively be a full time student and #2 In order to receive the student rate we must have a copy of your Fall ’14 class schedule.

This is also a reminder to those full time students who aren’t currently CFS members that they should be. Here’s to getting smarter and fitter! Cheers:)

W.O.D Wednesday 8/20/14

Posted by jeremy On August - 19 - 2014 ADD COMMENTS

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Strict Pull Ups

5 Minutes: 5 Rds of 30 sec work;30 sec rest

Scale with bands as needed and record total reps performed.

Metcon (Time)

For time:

20 Burpees
20 KB Swings, 70/55lb
200ft (100ft down/100ft back Sled Push, Men 4x45s | Women 2x45s
20 KB Swings, 70/55lb
20 Burpees

RachaelNAnthem

Rachael Snow singing our National Anthem at GNH 2014. Sounded as beautiful as ever, Rachael! Thank you!

W.O.D Tuesday 8/19/14

Posted by jeremy On August - 18 - 2014 ADD COMMENTS

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Front Rack Lunge

4-4-4-4-4 (R/L=1, so 8 steps) Perform as walking lunges. This is not for max load – use moderate loads and maintain perfect technique.

Metcon (Time)

4 Rounds for time:

10 TTB
20 Push Ups
Run 300m
40 steps, Walking Lunges

Two hundred men and women make up the eight divisions of the masters competition. Watch what these athletes accomplished over three grueling days of competition at the 2014 Reebok CrossFit Games.

Video by Michael McCoy.

The CrossFit Games — (http://games.crossfit.com)

W.O.D Monday 8/18/14

Posted by jeremy On August - 17 - 2014 1 COMMENT

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Back Squat

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Shoulder Press

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

50 BackSquats, 135/95 for time  (Record this time on 2nd MetCon listed below)

With any remaining time perform AMRAP of 5 Clean & Jerk, 135/95 and 5 Ring Muscle up

Metcon (Time)

50 BackSquats135/95 for time

Rio Branco - Rio De Janeiro 2009 339

CFS Member Charles Hatchel asked our community, “I do not know if this is something you would be willing to do but once a year I travel to Brazil with a team to build a church.  We bring toys, summer clothes and shoes for the local community we are serving.  Do you think you could post one day if people would be willing to bring in their children’s old toys from their toy boxes?  Primarily small toys like beanie babies, McDonald toys etc.  I’m not asking for new stuff but old stuffy their kids don’t use anymore.  Sandals and summer clothes would also be good.  Just let me know.  I will need it by august 29th.  Thank you for considering.”

If you have extra toys at home that your kids aren’t using and want them to go to bless some of these kids in brazil bring them in this week to CFS! If you have any questions contact charles.hachtel@gmail.com! Cheers!

Rio Branco - Rio De Janeiro 2009 511

W.O.D Saturday 8/16/14

Posted by jeremy On August - 15 - 2014 ADD COMMENTS

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Front Squat

7(WU)-5(WU)-4-4-4-4

Metcon (Time)

Partner WOD

4 Rds for time. Alternate rounds with your partner (You will each perform 2 rds of the following):

5 DB Squat Cleans, 40/25
10 Burpees over Bar
15 Front Squats, 95/65
20 Pull Ups
15 Front Squats, 95/65
10 Burpees over Bar
5 DB Squat Cleans, 40/25

All proceeds from today’s GunsNHoses competition will go towards care packages for troops overseas and The “Kid’s of our Heroes camp” featured in the video above. Learn more at www.kidsofourheroes.org

W.O.D Friday 8/15/14

Posted by jeremy On August - 14 - 2014 ADD COMMENTS

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Skills and drills

10 Minutes to establish a score for each of the following:

L-Sit (Record max seconds held)

Handstand (Record max seconds held)

Hang from Pull Up Bar (Record max seconds)

Metcon (Time)

For time:

15 Power Snatches, 135/95lb
30 Reverse Burpees (sit up to jump and clap simultaneously)
45 KB Swings, 70/55lb
60 Air Squats
75 Double Unders

GunsnHoses14

Guns and Hoses is tomorrow at CrossFit Springfield!!! BBQ, Byob, and support our teams! The action starts at Noon.
Please keep the donations coming, we have about forty percent of the supplies and money we need to ship our boxes. Thanks CFS!!! Help us take care of our troops overseas and show them the love!

W.O.D Thursday 8/14/14

Posted by jeremy On August - 13 - 2014 ADD COMMENTS

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Warm-up

5-10 Minutes: Coaches choice of drills/dynamic stretching/movement prep

Skill

5-10 Minutes Practice Ring and Bar Muscle Ups and/or appropriate progressions.

Metcon (AMRAP – Rounds and Reps)

RX’d

10 Minute AMRAP:

1 Rope Climb, 15′
20 Sit Ups
3 Ring Muscle Ups

Scaled

10 Minute AMRAP:

10 Ring Rows
20 Sit Ups
10 Parallette Push Ups

5th Annual GunsNHoses at CFS this Saturday beginning at NOON! Hope to see ya here!

Stevens and Chiles did yesterday’s HOA teaser WOD1 in 3:21 and 3:10, respectively.

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