CrossFit-Springfield

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

W.O.D Monday 3/8/10

Posted by jeremy On March - 7 - 2010

WOD 3 from the 2010 CrossFit Games South Central Sectional Qualifier this March 13th and 14th

For time:

Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
 
20 minute time limit for RX. Post times to Comments.
 
SeabiscuitHOAchallenge
 
CFS’s Melissa Wistrom aka “Seabiscuit”, will be competing next weekend in Tulsa, OK at the 2010 CrossFit Games South Central Sectional Qualifier. Melissa’s been training hard and is no doubt ready to tear it up!!! We can’t wait to cheer you on, Melissa!!!
Uncategorized

40 Responses

  1. Liz Young Said,

    Good Luck Melissa!!!!

    Posted on March 7th, 2010 at 5:41 pm

  2. Jessi Grove Said,

    Grant and Melissa are on their way home today! Can’t wait to have em back! There are several of us going to Tulsa to see it go down if anyone wants to go…should be a great weekend!

    Posted on March 7th, 2010 at 6:44 pm

  3. Grant W. Said,

    Missing the box. Not so much as to cut our trip short. See you on Tuesday.

    Posted on March 7th, 2010 at 7:04 pm

  4. Erik Cochran Said,

    Mellisa, you are going to break your foot off in that WODs A$$ and take some names. You are a little stick of dynOmite ready to explode! Be confident, breathe, and head butt the sectionals right in the face. Good luck.

    Posted on March 7th, 2010 at 8:45 pm

  5. Lisa Said,

    Melissa – good luck next weekend.. it will be good to have you guys back in the box with us!

    Posted on March 7th, 2010 at 9:21 pm

  6. katie heath Said,

    Good luck, melissa… But I don’t think you need it cause you are a BEAST!!! Sorry we can’t be there to cheer you on (Jessi will cheer loud enough for all of us though).
    And Grant, it’s okay to keep telling yourself you don’t miss the box enough to come back early, but we all know that you’d rather do a burpee in the box than hang out on the beach in Hawaii :) Hope you guys have a safe trip home!

    Posted on March 7th, 2010 at 9:24 pm

  7. B Llewellyn Said,

    Grant is really coming home because he already misses his ‘Sweet as a Honey Dew Melon Llewellyn’ :-)

    Posted on March 7th, 2010 at 10:13 pm

  8. Uli Said,

    something you’re not telling me about your trip, Brian? You vicious turblossom.

    Posted on March 7th, 2010 at 10:24 pm

  9. kathyb Said,

    good luck melissa! how exciting! :)

    Posted on March 7th, 2010 at 10:43 pm

  10. kathyb Said,

    and if you start to get tired, and need a little pick me up, i’ll make a sign for jessie to hold up, in the famous words of a very smart little girl “dont be a weenie!” it cant help but bring a smile to your face & an extra push in your lift! ;)

    Posted on March 7th, 2010 at 10:47 pm

  11. Darryl Said,

    1508 RX’d. Good to have everyone back home. Tear it up this weekend Melissa.

    Posted on March 8th, 2010 at 7:11 am

  12. Ashley Said,

    Did a modified version of this WOD, did 15 reps instead of 25 on the snatches, OHS, SDHP, and thrusters. Did one armed KB swings with 25 lbs. Good workout, the run outside actually felt pretty good.

    Posted on March 8th, 2010 at 7:24 am

  13. Rodney Said,

    This is a tuff wod but really fun…we did this at SoMo Sunday!

    Posted on March 8th, 2010 at 7:24 am

  14. Ashley Said,

    Did a modified version of this WOD, did 15 reps instead of 25 on the snatches, OHS, SDHP, and thrusters. Did one armed KB swings with 25 lbs. Good workout, the run outside actually felt pretty good.

    Posted on March 8th, 2010 at 7:24 am

  15. Ashley Said,

    Did a modified version of this WOD, did 15 reps instead of 25 on the snatches, OHS, SDHP, and thrusters. Did one armed KB swings with 25 lbs. Good workout, the run outside actually felt pretty good.

    Posted on March 8th, 2010 at 7:25 am

  16. Chad Davis Said,

    12:35 rx’d…..I think I have a new favorite WOD, and Brian that is four in a row if you keep track of stuff like that.

    Posted on March 8th, 2010 at 7:35 am

  17. Paul S. Said,

    16:19 rx’d. Great Monday week starter. My heart rate is just now getting back to normal.

    Posted on March 8th, 2010 at 8:38 am

  18. Brian Smithson Said,

    12:43rx…well Chad I thought about coming around you at the end but I didn’t want you to start your day off on the wrong foot. I was the better man and ALLOWED you to win another….haha Hey if you guys have not watched the “I am a Champion” video click the link for the 2010 Crossfit Sectional Qualifier and watch it…

    Posted on March 8th, 2010 at 8:46 am

  19. dr T Said,

    good luck melissa.glad to have the grant and melissa back

    Posted on March 8th, 2010 at 9:33 am

  20. Will Said,

    16:09 Rx. Had the good fortune to watch Macy run, lift, and thruster circles around me.
    If Melissa is Seabiscuit, does that make Grant Seabass?

    Posted on March 8th, 2010 at 10:50 am

  21. Mary Rogers Said,

    I cannot WAIT for this WOD!!!! Melissa, I know you’ll absolutely destroy this and others this weekend. Go get ‘em, lady.

    Posted on March 8th, 2010 at 12:39 pm

  22. Erik Cochran Said,

    17:44 RXd. Glad it is over. Good luck everyone later today.

    Posted on March 8th, 2010 at 1:10 pm

  23. Jake Said,

    18:49 rx’d. Had to throw in a few extra reps for poor technique. OHS’s and Thrusters are my worst enemy right now. Oh yea…so are Burpees, Muscle Ups, Hand Stand Push-Ups and about 10 other things. Wouldn’t be fun if it wasnt a challenge.

    Posted on March 8th, 2010 at 1:40 pm

  24. Meggin Kremer Said,

    13:56 Rx’d. HUGE noon group today!! Shout out to my girl Jen for doing such an awesome job leading all of us today! Melissa, Coach B told me the time you got on this one today. You are an animal!! You are going to kick some serious booty and make us all proud this weekend! Good luck!

    Posted on March 8th, 2010 at 2:18 pm

  25. Canyon Said,

    17:44 rx’d. And I’m not just saying that because it was your time Erik ;) That was a lot harder than it looked.

    Posted on March 8th, 2010 at 2:41 pm

  26. Jen Cochran Said,

    9a and Nooners–You ROCKED THE BOX today! There are some serious bad-asses in the midday, folks. You should come check it out. They’re not kiddin’ around! High marks for form and overall true grit today, for sure. We had several newbies today who showed up, finished strong, and lived to tell about it! Great job, guys! I knocked this one out between the 9a and nooner WODs, with my wonderful husband’s encouragement. 16:32 rx’d. Melissa–you’re gonna kill this. Can’t wait to hear all about the heap of bodies you leave in your wake this weekend–and SO good to see you today!

    Posted on March 8th, 2010 at 4:40 pm

  27. Uli Said,

    Sometimes I daydream about the day the WOD involves the dowel rod as the Rx, because then I’d kick alot of a$$. Until that day happens, my full potential will never be unleashed. Master of the Dowel Rod…..it has a ring to it.
    18:18, totally unremarkable.

    Posted on March 8th, 2010 at 5:22 pm

  28. Eric Baker Said,

    I hear you, Uli. Coach B broke out the dowel rod for me this morning. I wonder if they have shoulder implants…

    Posted on March 8th, 2010 at 6:40 pm

  29. Nick Hartman Said,

    16:30 RX. Awful. My dream is to someday be able to keep up with Chad and Smithson.

    Posted on March 8th, 2010 at 6:42 pm

  30. katie heath Said,

    20:41…with RX weight! I was so close to getting my 1ST RX since coming back!!! Awesome job to all the PM groups that completely rocked it!

    Posted on March 8th, 2010 at 7:11 pm

  31. Elyse Said,

    17:50 rx

    Posted on March 8th, 2010 at 7:18 pm

  32. Luke Said,

    14:03 Rx. Wow, what a HUGE class!

    Posted on March 8th, 2010 at 7:24 pm

  33. Eric Hoskinson Said,

    16:20rx’d. Good 6pm group. Way to start the week.

    Posted on March 8th, 2010 at 8:09 pm

  34. Canyon Said,

    1st Muscle up baby!!! Then plus 12 more!

    Posted on March 8th, 2010 at 8:11 pm

  35. Mandy Said,

    13:40rx, this one was decieving I thought 45pounds of anything is easy but by the end I was proven very wrong. I’m loving the 7pm and a huge shout out to Canyon for his muscle ups

    Posted on March 8th, 2010 at 8:34 pm

  36. Mary Said,

    13:50 rx’d. I do love this WOD!! I can’t say I thought this would be easy, but I didn’t expect it to be so challenging. The 7 was great tonight; kinda like old times. :)

    Posted on March 8th, 2010 at 8:58 pm

  37. katie heath Said,

    Oh yeah, serious props to Mr. Moody on his newly found talent for muscle ups!

    Posted on March 8th, 2010 at 9:39 pm

  38. Bob's Crossfit Gym Said,

    That second 250 felt like a mile after using your legs that much!!!!!

    Kenny – 13:10 rx’d
    Colby – 13:38 Newbie Scaled 10 reps on each

    Posted on March 9th, 2010 at 5:21 am

  39. Mia Phillips Said,

    OK, Mary, Mandy and Meggin…sub 14 minutes!!! Dang girls! I’m chalking my 19:10 up to old age :)

    Posted on March 9th, 2010 at 8:13 am

  40. Rob Lee Said,

    15:15 rx’d really was shooting for sub 15 min but after wall balls and thrusters the last run felt like I was running in place.

    Posted on March 9th, 2010 at 8:25 am

Add A Comment

Bad Behavior has blocked 157 access attempts in the last 7 days.