CrossFit-Springfield

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

W.O.D Monday 1/7/13

Posted by jeremy On January - 6 - 2013

Strength

Overhead Squat 3-3-2-2-1-1-1

Max Effort

12 Minutes to Establish:

Max Consecutive Double Unders

Max Consecutive KB Swings, 70/55lb

Conditioning WOD

Perform as many rounds as possible in 6 minutes of:

12 Ring Push Ups
8 OHS, 115/85lb
4 Burpee Box Overs, 24/20″

Post strength loads, max effort scores and total rounds completed to Comments.

CFS wishes to Congratulate to all the New Whole 30 Challenge members who are beginning their clean eating quest today! Good Luck!

Uncategorized

8 Responses

  1. Shawn Said,

    Ready for the Whole 30…I think. By the way, who’s the hot red-head in the bottom right picture? Can anyone get me a name and number? I think I want to marry her and have children. I bet she makes really pretty babies and is a hell of a cook.

    Posted on January 6th, 2013 at 8:28 pm

  2. Kristy Taylor Said,

    Games team athletes, and all CFS athletes: Great opportunities to get some benchmarks today and this week! If you need some running benchmarks, make sure you come to endurance this week! Check the blog for the workouts!!!
    Monday/Thursday at 5 p.m. and Tuesday/Thursday at 10 a.m.!!!
    http://crossfitendurancespfld.com/

    Posted on January 6th, 2013 at 8:41 pm

  3. Andy K. Said,

    Whole 30, here we go! Team Spartan, led by CFS’s own Scott Taylor, will be chest kicking poor eating habits into never-ending holes for the next 30 days! Also, tomorrow morning at 0600, I will be doing some strength work at CFS, for anyone who wants to join me. Back squats, snatch, and clean and jerk.

    Posted on January 6th, 2013 at 9:38 pm

  4. Chris Said,

    Whole 30, Day 1. I haven’t killed anybody, yet. But I haven’t ruled out the possibility either.
    Strength: 145 from the ground
    Max DU: 21
    Max KB Swings: 30 55# (the heaviest we have here @ the firehouse)
    Cond: 3 BurpeeBoxOvers short of 2 rounds- this was WAY harder than it sounds!

    Posted on January 7th, 2013 at 9:14 am

  5. kathyb Said,

    day 1 whole 30..breakfast was ok, ate at 8, hungry by 1030..can i get high cholesterol from eating so many eggs?? (kinda not kidding lol) COFFEE SUCKS!!!!! dont have my coconut milk measurements down, added cocoa and cinnamon..hopefuly get used to that soon. i made chai tea first and the water was so hot the bag exploded :/ but im not angry yet! (also havent got to my protein powder part of my day..) good luck everyone!!!

    Posted on January 7th, 2013 at 11:09 am

  6. D Holt Said,

    Shawn, sorry but I think that redhead is hooked up with a guy that comes to 6 am.

    Posted on January 7th, 2013 at 2:01 pm

  7. Brian Rice Said,

    Shawn I though you and Randy Lopez were dating?
    Mmmmmpppphhh

    Posted on January 7th, 2013 at 3:22 pm

  8. Ashley F Said,

    You guys are funny. :)

    Posted on January 8th, 2013 at 4:43 pm

Add A Comment

Site Search