CrossFit-Springfield

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W.O.D Friday 2/15/13

Posted by jeremy On February - 14 - 2013

Strength

Single Leg RDLs with KB 7-7-7-7-7

Challenge Du’Jour

2 Minutes:

20 Burpee Buy In
With any remaining time, perform Max Reps Ball Slams, 50/35lb

Conditioning WOD

30 Minute time cap to perform:

Run 1 Mile for time
Row 1 Mile for time (CFS EAST perform 100 KB Swings @ 55/35lb for time)

May be performed in any order you wish. Your score = Row time + Run time.

http://vimeo.com/59713148

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10 Responses

  1. Ben Tummons Said,

    Found an Uncle Sam costume in my closet for Saturdays Harlem Shake. Can’t wait to break that bad boy out. Things gotta get weird.

    Posted on February 14th, 2013 at 9:09 pm

  2. Alissa Said,

    Yeah, no. Don’t put me down for cardio..

    Just kidding! Ill bring my ear muffs.

    Posted on February 14th, 2013 at 11:09 pm

  3. Luke S Said,

    Well J…had to pass on the run. Sorry dude, legs are junk! Decided to hit up some skills training by doing “Nate” with my bro. Goal here was to go as far as I could RX. “Nate” = 2MU’s, 4 HSPU’s, 8 KB swings with 70lbs. The most MU’s I have ever done at a single time WAS 1. Over a given workout session WAS 4. Today I made it through 7Rnds + 2MU’s. Pretty proud of doing so many, AND the HSPU’s! Not really keeping up with the bro though. He did 14 or 15 rnds. Ya…beastmode there! BTW, after the workout I strung 4 TOGETHER! Ya, I may have dropped an F’ya after that little escapade. Still pumped! MuscleUpFriday Boom! Ooompaloompa’s…I’m coming for ya! ;-)

    Posted on February 15th, 2013 at 10:58 am

  4. ronna Said,

    Challenge 21
    Run 9:08
    Row 7:31
    ————-
    16:39

    Hoping after the 1/2 marathon training that I will begin to like running! It’s a dream!!

    Posted on February 15th, 2013 at 12:57 pm

  5. Brian Rice Said,

    Oompa Loompas aren’t scared Luke of your beast mode. We have our own beast mode but its a shorter version.

    Ronna your a freak.

    WOD
    Challenge DuJour 29
    Mile 7:08
    Row 6:07
    13:15 today

    Ronna I need a calculator to figure my time total :-)

    I also saw Grant today and I was little disappointed that I didn’t see the short shorts :-(

    Posted on February 15th, 2013 at 1:28 pm

  6. jessi Said,

    Hi guys! One of my favorite people, Kory K, is missing his black zip up jacket that he had on the coat rack yesterday. The brand is NAU, please bring it back :) ) Or reward given for any information on it’s wherabouts. When I say reward, I mean I will do some burpees for you or give you some of my hershey kisses.

    The Mammen’s visitation is this evening. If anyone needs more info, please give me a ring. We are going to leave from here at 6 to drive there, it is from 6-8 in Walnut Grove.

    Posted on February 15th, 2013 at 2:09 pm

  7. ronna Said,

    Rice! It takes a freak to know a freak!! Today a calculator was appropriate!! FREAK!!

    Posted on February 15th, 2013 at 2:17 pm

  8. Randy Effing Lopez Said,

    Luke that is f***ing awesome wish i couldve been there…. Especially to hear someone other than myself drop that F-bomb!!!!!!

    Posted on February 15th, 2013 at 3:37 pm

  9. Amy Hietter Said,

    Brian Rice. We tied. 6:34 run, 6:41 row. Hope everyone brings their A game for the video tomorrow. (Evil Laugh).

    Posted on February 15th, 2013 at 3:43 pm

  10. Christin Said,

    I did great on the row! 7:28. Today’s workout was great!!!! Love the single leg RDLs… by far my favorite exercise :)

    Posted on February 15th, 2013 at 8:09 pm

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