CrossFit-Springfield

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W.O.D Friday 1/4/13

Posted by jeremy On January - 3 - 2013

CFS featured on local ABC affiliate KSPR: “Increased enrollment at gyms around the Ozarks“

Strength

Push Jerk 2-2-2-2-2-2-2

Conditioning WOD

Perform the following for total reps:

1 Minute max reps Ring Rows
2 Minutes max reps Shoulder to OH, 135/95lb
3 Minutes max Calorie Row

Post strength loads and conditioning Wod scores to Comments.

Buy the ticket. Take the ride!!! 3, 2, 1, GO!!!

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5 Responses

  1. Elizabeth K Said,

    Hey guys, just a reminder about the Whole 30 Challenge meeting this Saturday 1/5 from 1-3PM. If you are interested in participating in the challenge and did not pre-register you can still join us. We will open registration up again at 1230 on Saturday. The meeting will start promptly at 1PM. Childcare will be available. For those who have already registered, arrive a few min early to get checked in and receive your info packet etc. For more info on the Whole 30 and CFS’ W30 Challenge check out http://www.thenakedplate.org. PS it may not hurt to bring a camp chair if you have one…. We are expecting a crowd!

    Posted on January 4th, 2013 at 9:45 am

  2. David Said,

    A big thanks to everyone for pushing me through the pain while doing Diane. Today I definitely got stronger mentally. Thanks for the support, y’all are awesome.

    Posted on January 4th, 2013 at 11:51 am

  3. Lisa G Said,

    Just a notice to everyone.. Bridgette Factor’s car was broken in to during yoga and her laptop and suitcase stolen along with Brooke’s car being vandalized. PLEASE don’t leave anything in your car that is valuable.. put it in the trunk or just don’t bring it.

    Thieves are horrible people that need karma to visit them… or maybe Brian Rice.

    Posted on January 4th, 2013 at 1:49 pm

  4. Lisa G Said,

    Correction.. they stole Brooke’s purse too..

    I am the worst for leaving my purse in the back seat of my car.. no more!

    Posted on January 4th, 2013 at 2:04 pm

  5. Donna G Said,

    Thanks 8 am’rs. Great WOD. 80lbs strength and 64 reps. It was fun today! Thanks Meggin and Mary!

    Posted on January 4th, 2013 at 2:29 pm

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