CrossFit Springfield

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

W.O.D Saturday 11/1/14

Posted by jeremy On October - 31 - 2014 ADD COMMENTS

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Metcon (Time)

Partner WOD:

Perform For time – partition the work any way you wish unless noted otherwise:

100 Double Unders
90 KB Swings, 55/35lb
800m Run together
70 WallBalls, 20/14lb
60 FatBar Deadlifts, 160/110lb
50 Partner MB Sit Ups, 20/14lb
40 Calorie Row
30 Box Overs (No step for RX), 30/24lb
20 FatBar-Facing Burpees
100m Sled Drag EACH partner, Men 4x45s | Women 3x45s

Drag the sled out back behind CFS: From the curb to 100m turn-around point and back to the curb in front of the retaining wall.

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Jessi representing for CFS and team “Party Barge” at HOA 2014 on Event 8!

Photo Credit ~ MetCon Photos

W.O.D Friday 10/31/14

Posted by jeremy On October - 30 - 2014 ADD COMMENTS

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The Other Total (Total Weight)

Clean 1-1-1
Bench Press 1-1-1
Overhead Squat 1-1-1

Metcon (Time)

For time – 5 Minute Time Cap – Use One Barbell – You must use collars:

9 Squat Cleans, 155/105lb
15 OHS, 135/95
21 Ring Dips

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CrossFit Springfield’s November Nutrition Challenge is the 21 Day Sugar Detox. It’s a really simple challenge and will help you get ready for the holidays. The official start date is Nov. 1st. However, the whole point is to pick 21 days before Thanksgiving. So really, the choice of your start date is up to you. For more information about the challenge check out our nutrition website or Contact Scott Taylor. www.cfsoutsidethebox.com

Aja Barto on WOD 111030 “The Other Total”

W.O.D Thursday 10/30/14

Posted by jeremy On October - 29 - 2014 ADD COMMENTS

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Metcon (Time)

10 Power Cleans, 205/135lb
20 Toes Through Rings
30 Box Jumps, 24/20″ (GS)
40 Push Ups
Run 500m
40 Push Ups
30 Box Jumps, 24/20″ (GS)
20 Toes Through Rings
10 Power Cleans, 205/135lb

2014 FallWinter CF ScheduleREV1014-page-001crop

Here is our available class/ group WOD schedule for the Fall and Winter months effective Nov 1st. Click on the image to enlarge view.

The judges perspective at The 2014 Heart of America Affiliate Competition. Thanks to Hordós András and all of our phenomenal judges at HOA!

W.O.D Wednesday 10/29/14

Posted by jeremy On October - 28 - 2014 ADD COMMENTS

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Power Snatch + Hang Snatch + OHS

Max load in 15 Minutes. Hang snatch may be performed as power split or full

Metcon (Time)

*3 Rounds for time:

15 OHS, 115/85lb
15 Pull Ups

*You must immediately perform a 150m Row each time you break on the 15 OHS or 15 Pull Ups.

crossfitwoddy

Save The Date: The 2014 CrossFit Springfield WODDY Awards!

W.O.D Tuesday 10/28/14

Posted by jeremy On October - 27 - 2014 ADD COMMENTS

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Deadlift

4×3 @ 75% of your 1RM

Metcon (Time)

For time – Use one bar:

50 DUs
40 OH Stationary Lunges, 75/55lb
30 Burpees over Bar
20 Deadlifts, 255/175lb (men add 4x45s | women 2x35s and 2x25s)
30 Burpees over Bar
40 OH Stationary Lunges, 75/55lb
50 DUs

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Racing to the finish line at HOA 2014! Once again, THANK YOU to the hundreds of volunteers and judges who made this competition possible.

W.O.D Monday 10/27/14

Posted by jeremy On October - 26 - 2014 ADD COMMENTS

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Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

daniel

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Posted by lauren at June 15, 2006 7:09 PM, CrossFit.com

SUNDAY HOA6 from baselinemedia on Vimeo.

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CFS a top the Masters Division Podium at HOA 2014! Back To Back CHAMPS!

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

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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.

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