CrossFit-Springfield

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W.O.D Monday 1/21/13

Posted by jeremy On January - 20 - 2013

Strength

Thruster 5 – 4 – 3 – 2 – 1 set max consecutive thrusters at 135/95lb

Conditioning WOD

For time:

60 Wall Balls, 25/20lb to 10 ft target
Row 500m
30 Wall Balls, 25/20lb to 10 ft target
Row 250m

Post total consecutive reps achieved on thruster and Wod times to comments.

Find the CFS PG-13 (Personal goals for 2013) board and place your personal goals up there so we can all help keep each other accountable!

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15 Responses

  1. Elizabeth K. Said,

    CFE runners…. Bring your hat and gloves, we will run outside tonight!

    Posted on January 21st, 2013 at 10:02 am

  2. Lisa G Said,

    You trying to kill us CFE runners tonight??? ;)

    Posted on January 21st, 2013 at 12:33 pm

  3. Jen C Said,

    105#/5 reps @95#/10:53 with 16# ball

    Posted on January 21st, 2013 at 2:26 pm

  4. Deena Said,

    Running instead of rowing?

    Posted on January 21st, 2013 at 2:46 pm

  5. Jon F Said,

    13 reps at 135#. Wod: 13:57 rx.

    Posted on January 21st, 2013 at 5:05 pm

  6. Kristy Taylor Said,

    This WOD was a mind screw. I hate wall balls as it is, then @ 20#! COME ON!

    10:36 rx, 15 thrusters at 95#, 115# x 2

    Great 5 and 6 am classes today!!

    Posted on January 21st, 2013 at 6:47 pm

  7. Donald Said,

    That’s now 2 I got you on KT….i’m goin for 10 by the end of the i’m putting that on my PG-13 space.

    Posted on January 21st, 2013 at 7:33 pm

  8. Bill Abbott Said,

    NIce work and kudos to my WOD partner, Chad and impressive efforts turned in by Donald, Stephen and Jeff, as well @ 4P! You guys kicked some serious butt this afternoon…must’ve been the new leadership! :)
    9:50 RX
    Thanks Kevin for coughing all over us and exposing us to your flu! :) jk…feel better soon!

    Posted on January 21st, 2013 at 7:37 pm

  9. Kristy Taylor Said,

    Donald – what was your time, homo?

    Posted on January 21st, 2013 at 7:42 pm

  10. Donald Said,

    Did you just cal me a homo lololol well alright I got 10# PR on strength at 185# and 8:03 Rx on WOD….great job today to you Bill and you forgot Jason and everyone at 4p today. Big shout out to Shawn Freeman who got a ridiculous time and did the first set of 60 wallballs unbroken….frickin nutcase!

    Posted on January 21st, 2013 at 7:50 pm

  11. Chad Davis(Ryan's brother) Said,

    7:57rx, nice to get back in the groove!

    Posted on January 21st, 2013 at 8:18 pm

  12. Chance Said,

    Big thanks goes out to the coaches of the oly cert class (Jeremy, jessi, Melissa, and Mary so far…) Third class today and pr’d on snatch 10lbs. More importantly I am learning the movement better than ever. My technique has improved much more than the pr. If they offer this class again, I highly recommend it! I really appreciate the opportunity CFS provides to keep growing and getting better… Thank you!

    Posted on January 21st, 2013 at 8:41 pm

  13. Bill Abbott Said,

    Leave it to me to forget the one guy who kicked everyone’s a$$ at 4P…sorry Jason! Thanks for calling me out, Donald (HOMO)!

    Posted on January 21st, 2013 at 8:42 pm

  14. B Rice Said,

    205 on strength today. Felt pretty good.

    Hit the 9am class this morning and me and Ronna rocked the warm up.

    Great job Shawn on the WOD. You kicked it.

    7:42 rx today. I might have cut my time a little bit but did 40 wall balls on the second set of wall balls instead of the 30 I was supposed to do. DOH.

    Anxious to get back to 4p tomorrow and join my fraternity brothers in the detention corner.

    Posted on January 21st, 2013 at 9:00 pm

  15. Cameron Said,

    Got into a sweet battle tonight with Steve. We were so close we don’t know who beat each other. Good work dude

    Posted on January 21st, 2013 at 9:43 pm

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