CrossFit-Springfield

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

W.O.D Friday 3/22/13

Posted by jeremy On March - 21 - 2013

Strength

15 Minutes to establish a 1RM Shoulder to OH anyway (Take bar from racks – you may begin in either the front or back racked position)

Conditioning WOD

7 Rounds for time:

5 Clean & Jerk, 135/95lb
7 Toes To Bar
9 Mountain Climbers, R/L=1

Post strength loads achieved and conditioning WOD  times to Comments.

Uncategorized

13 Responses

  1. Alissa Said,

    I’m here 5 and 6 am! The neighborhoods are slushie but the main roads are fine. If my mustang can make it everyone else can ;) no excuses!

    Posted on March 22nd, 2013 at 3:38 am

  2. Karen Harris Said,

    Girls weight 95#?

    Posted on March 22nd, 2013 at 6:36 am

  3. Alissa Said,

    Yep!

    Posted on March 22nd, 2013 at 6:39 am

  4. B Rice Said,

    Snow is Hard!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    Posted on March 22nd, 2013 at 7:39 am

  5. Brian Rice Said,

    My definition of a good ass day!

    13.3 completed. 245 total. Pace your wallballs and don’t play with them too much. I know it’s hard not to play with your wallballs but always best advice in life. Thanks Jamie Womack for keeping me focused.

    Round

    Jessi Neal first muscle up. It was the great coaching from myself and Grant. Kip and then just pull your head thru. Cmon just effing do it cause they are just that easy ;-)
    Salute and toast your 40 oz today for Jessi Neal.

    Round

    Darryl Scheffler got his first muscle up too today. Awesome and great to hear your dad is doing well.

    Round

    I witnessed Chance Potts get his first muscle up yesterday.
    So I am apparently the new Muscle Up good luck charm. like Coach Meg or maybe I am more like the Horse Whisperer but like the Crossfit Whisperer.

    Round

    So that my friends is a good ass day

    Round

    Posted on March 22nd, 2013 at 12:10 pm

  6. Alissa Said,

    B Rice. I need you to follow me around all day some time next week. K thanks. To make up for my lack of muscle up glory, I did today’s WOD with guy weight. 17:30 Rx.

    Round.

    Posted on March 22nd, 2013 at 2:33 pm

  7. B Rice Said,

    Alissa I am telling you just listen to my coaching and you will get it. I promise ;-)
    Kip and pull your effing head thru. That’s it.

    Posted on March 22nd, 2013 at 2:38 pm

  8. Jessi Said,

    You know the reason I love crossfit can be summed up in two words. Barbra Wallace. That is all.

    Posted on March 22nd, 2013 at 3:30 pm

  9. Karen Harris Said,

    Good day at the east side, got a PR on my push jerk @125 ran out of time and missed my Shoulder to overhead.
    My shoulders think the WOD should have been 5 rounds but my toes to bars felt good today & my hands are not shredded!

    Looking forward to cheering on 13.3 athletes this weekend.

    Posted on March 22nd, 2013 at 7:00 pm

  10. Beth M Said,

    Oh. My. Gosh…I witnessed my daughter- in -law Lindsey put 155# over her head! It was beautiful and I’m sooo proud! It was a 10 lb PR and I believe she could have done more. Her form was fantastic!

    Posted on March 22nd, 2013 at 7:02 pm

  11. Andrew Duncan Said,

    My new goal is to C&J 205.My previous Pr was 215 over a year ago, but with a six month hault in crossfit I have lost my gains. Time to get to work!! Lets do it.

    Posted on March 22nd, 2013 at 7:18 pm

  12. Andrew Duncan Said,

    P.S. 175 C&J, 14:58Rx WOD

    Posted on March 22nd, 2013 at 7:29 pm

  13. Ben Tummons Said,

    Great one today. Had a 30# PR on my jerk at 175#. Pretty stoked about that. Was really happy I decided to try it again.

    12:54 on the WOD. I’m surprised at how I’m starting to not loath TTB.

    Posted on March 22nd, 2013 at 7:30 pm

Add A Comment

Site Search