CrossFit-Springfield

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

W.O.D Friday 3/15/13

Posted by jeremy On March - 14 - 2013

Warm Up

Perform 3 sets of Prowler Sled Pushes:

1st Set: 80m (40 down/turn/40 back), Men’s weight: 2 x 45s and 2 25s, Women’s weight: 2 x 45s
2nd Set: 60m (30 down/turn/30 back), Men’s weight: 4 x 45s, Women’s weight: 2 x 45s and 2 x 15s
3rd Set: 40m (20 down/turn/20 back), Men’s weight: 4 x 45s and 2 25s, Women’s weight: 2 x 45s and 2 25s

WOD

Complete as many of the following couplets as possible in 20 minutes- go in any order you wish but you must complete all of the reps/distances associate with each couplet before moving on to another:

Run 400m
40 Toes To Bar

Row 500m
50 Ring Dips

Run 400m
40 Bearhugger Jumping Squats, 25/20lb (East men use 25lb plates for RX)

Row 500m
50 KB Swings, 55/35lb

Post total workload completed or times (if you complete all 4 series within 20 minutes) to Comments.

“Having no plan sucks but having a less desirable plan, but a plan none-the-less puts you in action; gets you thinking. The mind navigates the body.” Tony Blauer, CrossFit Defense

Uncategorized

7 Responses

  1. Coach Meg Said,

    My big sis owes some birthday burpees today, but I won’t say how many because that would be rude.

    31. She owes 31.

    Probably per class.

    Round.

    Posted on March 14th, 2013 at 9:12 pm

  2. Brian Rice Said,

    Whose Coach Meg?

    Round

    Posted on March 14th, 2013 at 9:21 pm

  3. Karen Harris Said,

    I thought Coach Meg’s burpee rule involved the birthday person NOT doing birthday burpees.

    Good luck to all tackling 13.2

    Posted on March 14th, 2013 at 9:41 pm

  4. Donald Said,

    I got your back Coach Meg! Don’t listen to B Rice he’s old and cranky because he’s had a lot of birthdays.

    Posted on March 15th, 2013 at 5:51 am

  5. Amber O. Said,

    Hey, guys! If you were working out today around noon, please check to see if you grabbed an extra pair of wrist wraps! I left mine on the table near the entrance next to a couple of cell phones and keys. Please leave them at the front desk for me. My teeny wrists thank you in advance!

    Posted on March 15th, 2013 at 12:43 pm

  6. David Campbell Said,

    Captain Andy Koch,
    I’d like to ask you some questions about the Marine Corps. I’ve been in contact with a recruiter but I’d like to talk to someone other than a recruiter. If I see you at CrossFit that would be great. If not, can you call me at 870-654-5046. Thanks.

    Posted on March 15th, 2013 at 1:42 pm

  7. Kamille Said,

    All I have to say is that I really enjoyed the “warm-up” jeremy came up with today!

    Posted on March 15th, 2013 at 2:06 pm

Add A Comment

Site Search