CrossFit Springfield

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

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

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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.

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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

W.O.D Thursday 10/9/14

Posted by jeremy On October - 8 - 2014 ADD COMMENTS

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Deadlift

4-4-4-4-4 all sets @ 70%

Metcon (Time)

For Time:

5 Rounds of:

10 Deadlifts, 185/125lb
10 Barbell Push Ups

Buy Out – Run 1000m

Barbell push ups: Both hands remain on the barbell and feet on the ground. Athletes: Scale this movement as necessary.

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Cast your final round vote for CFS as 417 Magazine’s “Best Workout” HERE.

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W.O.D Wednesday 10/8/14

Posted by jeremy On October - 7 - 2014 ADD COMMENTS

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500m Row

Perform for time

Metcon (Time)

For time:

90 Double Unders
70 Sit Ups
50 Single-Arm DB Thrusters, 40/25lb
30 TTB
10 Cone-Touches, 10m Spread

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CFS athletes getting their warm-up on yesterday during the 4pm

W.O.D Tuesday 10/7/14

Posted by jeremy On October - 6 - 2014 ADD COMMENTS

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Gymnastics

After dynamic warm up spend 5-10 minutes working on ring muscle ups, strict ring muscle ups (see video below), and strict ring dips (use bands to assist as needed and focus on good depth/full extension).

Power Clean

2-2-2-2-2-2-2 Perform as TapNGo

Metcon (Time)

Use one bar – Perform 3 Rounds For Time:

15 Shoulder to OH, 135/85lb
12 Burpee Box Overs, 24/20″
9 Power Cleans, 155/105lb

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2014 HOA | WOD Itinerary | Schedule of Events Available HERE

Strict Muscle-up Progression with David Durante

W.O.D Monday 10/6/14

Posted by jeremy On October - 5 - 2014 ADD COMMENTS

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Back Squat

4-4-4-4 @ 60/65/70/75%

Bench Press

4-4-4-4 @ 60/65/70/75%

Hard Cindy (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Weighted Pull Ups, 25/15lb
10 Push Ups with feet on 20″ box
15 Back Squats, 45/35lb

Scaling options:

Strict Pull ups or Band Assisted Strict Pull Ups
Hand Release Push Ups and/or Elevated Push Ups with feet on the ground and hands on a 24 or 30″ box
Dowel Rod/PVC Back Squats

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Congrats to the Evans Family on their new arrival!

W.O.D Saturday 10/4/14

Posted by jeremy On October - 3 - 2014 ADD COMMENTS

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Weightlifting

Snatch Grip DL + Hang Snatch + OHS (8 Minute EMOM)

Metcon (Time)

Buy In – Run 500m

5 Rounds of:

5 Snatch Grip Deadlift, 115/85lb
5 Hang Snatches, 115/85lb
5 OHS, 115/85lb
5 Burpees Over Bar

Buy Out – 5 Ring Muscle Ups

photo (6)KY3

Great local news story on CrossFit Springfield’s Senior’s WOD. Thanks to KY3’s Shayla Patrick for producing the piece and to everyone who contributed! Watch it here: http://m.ky3.com/senior-citizens-in-the-ozarks-find-healing-through-participation-in-crossfit/21050392_28367200

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