CrossFit-Springfield

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W.O.D Friday 1/11/13

Posted by jeremy On January - 10 - 2013

Challenge Du’ Jour

For time:

90m Prowler Sled Push, (RX Men= 4- 45s & 2- 10s/RX Women = 2- 45s & 2- 10s)
18 Burpees

Strength

Bench Press 3-3-3-3-3

Conditioning WOD

4 Rounds for time of:

12 Ring Dips
8 Box Jumps, 30/24″

Post strength loads and Conditioning WOD times to Comments.

CFS Bootcamp and Oly School begin next week!!! We’re super excited to be able to provide both of these amazing programs!!! Contact jessi@crossfit-springfield.com or call 881-7855 for more info.

Get ready to PR, baby! We gone fix ya.

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5 Responses

  1. Lisa G Said,

    I am going to put a shout out here to Chad and Elizabeth for the great coaching they do on Mondays and Thursday’s with Crossfit Endurance. I have learned SO much and come SO far just in the last session we have had. I have set many PR’s, one being last night on our 5k timed trial (in the rain no less)! I took over 5 minutes off my previous 5k time and there is no way that would have happened had it not been for CFE. I’m still slow, but I know I can only get faster from here! If you haven’t tried it out, we are going to be starting a new round soon! Come join us!

    Posted on January 11th, 2013 at 6:28 am

  2. Donna G Said,

    Did 19″ “box jumps” using plates. Just can’t get past the box! One of these days. Quite a workout. Time 5:39 for WOD. 5:10 for challenge.

    Posted on January 11th, 2013 at 9:30 am

  3. Lacey Hanes Said,

    Loved everything about today’s workout. Great programming, Jeremy. Got 2:42 on prowler challenge, and not sure about the WOD time, I think 5 minutes something, used my toes to help push up out of ring dip. Someday I will be able to do more than 2 ring dips in a row. Got 125# x 3 on the bench. And, I would like to pose a question about that: shouldn’t it stand to reason that my clean PR should be a lot higher than my bench? Since cleans use momentum and the whole body? My clean 1RM is 135#, and 135# is also my bench 1RM. What gives?

    Posted on January 11th, 2013 at 1:49 pm

  4. Casey aka Corey Said,

    Gotta say, the superior coaching pushed me to a new level today.

    Challenge= 1:45 Rx
    Strength=205#
    WOD=3:50 RX

    Thanks for the extra push on the box jump today everyone who watched me dance around for 10 minutes before I actually completed it.

    Posted on January 11th, 2013 at 6:56 pm

  5. Karen Harris Said,

    Shout out to Kory Lee & Andy Koch for guilting me into jumping the 24″ box at the east side today. 4:31 RX jumps, banded dips
    2:20 on the challenge
    A good day on the east side.

    Posted on January 11th, 2013 at 7:39 pm

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