CrossFit-Springfield

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W.O.D Monday 12/24/12

Posted by jeremy On December - 23 - 2012

CFS Holiday Hours

Christmas Eve – Normal Business Hours Except there will NO 7PM Group WOD and NO Newbie Class

Christmas Day – Closed

Warm Up

10 Minutes to warm up Clean & Jerk – Burgener WU, Mobility Drills, Progressive load increases, etc.

Strength

For 7 Minutes, EMOM perform 2 Clean & Jerks. Try to use 75% of your 1RM (if you know it) for all 7 minutes.

Conditioning WOD

For time:

21 Clean & Jerks, 95/65lb
9 TTB
15 Clean & Jerks, 95/65lb
15 TTB
9 Clean & Jerks, 95/65lb
21 TTB

Post strength loads used and conditioning WOD times to Comments.

CFS Team Competitors

Perform “Grace”.

CFS gift certificates available at the front desk! It’s not too late to totally be a slick Santa!!! Also, don’t forget about our 3/6/9 session personal training special good through December (details below). Happy Holidays!

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11 Responses

  1. Karen Harris Said,

    I believe there’s no CFE @5pm either.

    Posted on December 23rd, 2012 at 11:17 pm

  2. Chad Brinkley Said,

    I will be there at 5 if any one wants to do a CFE Wod.

    Posted on December 24th, 2012 at 6:18 am

  3. Ryan D. Said,

    Hey everyone, I may or may not have left my phone at the gym and couldn’t find it this morning. I didnt know if maybe someone accidently grabbed it. It’s an old iPhone in a black otter box. I think my pic even comes up when you open it. Lol. If anyone sees or has it if you’ll send me a Facebook message or just leave it at the front desk I would appreciate it.
    Thanks Ryan
    Ps did grace this morning 1:18rx

    Posted on December 24th, 2012 at 6:51 am

  4. Eric M. Said,

    Enjoyed the clean and jerks this morning at the 5am. Did the first and third set of clean and jerks unbroken, but had to break in the second set. Toes-to-bar slowed me down for sure. Thanks for coming out this morning, KT and Tosh….and to my 5am ‘Breakfast Club’ and the rest of my CrossFit family, have a Merry Christmas!

    Posted on December 24th, 2012 at 7:14 am

  5. Jen C Said,

    Merry Christmas, CF family! Love you all so much! :)

    Posted on December 24th, 2012 at 7:31 am

  6. Joe Frahm Said,

    Eric, you flew through the workout this morning. Great job!

    My time was 9:54 rx

    Posted on December 24th, 2012 at 8:08 am

  7. Alissa Said,

    Glad I convinced Mary to do this with me at 10! Awesome work lady. Whooped my butt. 2:07 Rx for me! 22 second PR! I’m no Ryan Davis, but I’ll take it.

    Posted on December 24th, 2012 at 10:51 am

  8. ScottyT Said,

    Merry Christmas to our CFS family. Each one of you has been a blessing in our lives. Jen and I are ready to share another year if sweat, tears, and PR’s with all of you. May the good Lord bless you this holiday season.

    Posted on December 24th, 2012 at 2:17 pm

  9. Kristy Taylor Said,

    7:04 rx on the WOD…will do Grace another day….off to lift many heavy forks of yummy, non-paleo food! Chan – your Cousin Eddy? Awesome. Way to bring the flare today. Merry Christmas to some of my most favorite people ever! Blessings and love from KT!!!

    Posted on December 24th, 2012 at 3:18 pm

  10. Brian Rice Said,

    Nooner today with Jason Reaves.
    Jason, Scotty T did the heavier weight on the WOD today. Good job Scott and Jason.

    175 on the EMOM.
    Attempted 185 on the last round but took my jaw out when I went for the jerk. Ouch.

    8:43 rx @ #135

    Merry Christmas to all of my Crossfit family.
    Love you guys and gals.

    Posted on December 24th, 2012 at 3:19 pm

  11. Jason reaves Said,

    Merry Christmas! My bourbon has eggnog in it…
    Surprised how many people I saw at the gym and how motivated everyone seemed in their workout! Thanks for the push today Brian!

    Posted on December 24th, 2012 at 7:59 pm

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