CrossFit Springfield

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W.O.D Monday 7/2/12

Posted by jeremy On July - 1 - 2012

Strength

Hang Snatch 1-1-1-1-1-1-1

On each attempt, take the bar from pulling stands or off of boxes.

Conditioning WOD

12 Minutes to reach as high as possible on the ladder while adhering to the following rep scheme:

3,6,9,12,etc…

Snatch Grip Deadlift, 95/65lb
Hang Power Snatch, 95/65lb
Overhead Squat, 95/65lb

Post strength loads and round achieved to Comments.

GROUP PICS FROM CFS EAST GRAND OPENING ON SATURDAY!!!

Thanks to all who came out to see the new place!

The first official day for classes at CFS EAST is TODAY! Check out the group WOD schedule for our EAST location HERE!

18 Responses

  1. Ellen Said,

    Is this the WOD for east too?

    Posted on July 2nd, 2012 at 7:56 am

  2. David Houghton Said,

    175# Hang Snatch and 19 Reps into the round of 18 RX’d

    Posted on July 2nd, 2012 at 9:28 am

  3. Brian Rice Said,

    165# hang snatch today

    Thru 15 round + 18 DL + 9 hang snatch

    Good one today.

    Posted on July 2nd, 2012 at 10:18 am

  4. Elizabeth K Said,

    Hey guys just want to share some info from the CFE group with you all. We have just completed another one of our training schedules and are spending this week doing what we call “Endurance Total”. This is a benchmark sort of week for endurance where we test where we are all at in our speed and ability level. If you have been considering checking out one of the endurance classes this week is a great week to do it. Check out the blog for more info
    http://crossfitendurancespfld.com/

    Posted on July 2nd, 2012 at 12:55 pm

  5. Donna Said,

    6 am East! Great job Mel! I appreciate all the help. Great job Brian!

    Posted on July 2nd, 2012 at 1:17 pm

  6. Kristy Taylor Said,

    Just short 8 OHS to complete 18 full rounds, rx. This one was fun!

    Posted on July 2nd, 2012 at 1:20 pm

  7. Luke S Said,

    Liked this one! Snatch from the pulling stands was definitely different and allowed us to focus on the speed through middle. I’ve always like breaking the lifts down into sections like that.

    165 on HS then focused on speed with 135.
    Finished round 18 plus 7 DL’s into round 21 Rx.

    Posted on July 2nd, 2012 at 1:48 pm

  8. Jake Said,

    CFS was awesome with Mel at the noon wod!! Man, what a blessing to have 2 great gyms in the area.

    Great workout! 15rds+18+18+15ohs’s rx’d. Frustrated I didnt get those last 3 in time to finish a full 18 but it was a great way to start a Monday.

    Also, 2 brand new members at the East noon wod today. Great job to Joe and Tanya! Very technical first day but they did great.

    Posted on July 2nd, 2012 at 1:54 pm

  9. Clift Cox Said,

    Great 9 a.m. Wod, the place was packed. 165 # HS, Got through the 18 rounds + 4 DL into the 21. @KT, days like that make me happy!

    Posted on July 2nd, 2012 at 2:49 pm

  10. Alissa Said,

    120 on snatch from the blocks. 7 reps short of completing 18’s. Holy snatch grip deadlift!

    Posted on July 2nd, 2012 at 3:26 pm

  11. Troy Said,

    Hey Elizabeth how is the cfe benchmark broken up. Do u try to do one a day. Or how is it recommended?

    Posted on July 2nd, 2012 at 4:11 pm

  12. Jess Gallegos Said,

    welp, this looks fun…im ready to come home now!

    Posted on July 2nd, 2012 at 4:23 pm

  13. Troy Said,

    185. 18 rds +21dl .Elizabeth. I checked the website already on my question

    Posted on July 2nd, 2012 at 6:08 pm

  14. Jessi Said,

    Yeah for Mel!! Going to go catch one over there tomorrow! Thanks to everyone for your patience at the front!! First day with the scanner, we hope to have bugs worked out soon.
    No run to slow big momma down today! :) 18 rds, 20 dl and 3 snatches. That’s right, I forgot to do 21 dl. I was fast today, but not so smart.

    Posted on July 2nd, 2012 at 6:36 pm

  15. Mary Said,

    I agree, Jess G! You need to come home now. :)

    18 full rounds + 16 dl. Whoa. Pretty sure I have rhabdo in my finger.

    Posted on July 2nd, 2012 at 7:28 pm

  16. Karen Harris Said,

    Jess G …. I thought we told you to come home LAST week…

    Posted on July 2nd, 2012 at 7:42 pm

  17. Karen Harris Said,

    Thanks to Mother Nature for the brief shower to cool off teh CFE group tonight at 5pm.
    It’s great to do Benchmarks like the CrossFit Endurance total on a regular basis.

    Thanks to Elizabeth, Chad & KT for sweating it out day in and out with us! :)

    Posted on July 2nd, 2012 at 7:45 pm

  18. Chance Said,

    Ok Jessi is amazing!! I will post this again tomorrow.

    She completed 18 rds plus 21 dl and 3 snatches.

    At noon I got 18 rds 21 dl and 1 snatch

    Came back at 4 and got 18 rds 21 dl and 2 snatches.

    She’s not amazing because she beat me… However truly unbelievable :) but she is flat out freakin amazing!!

    Posted on July 2nd, 2012 at 10:23 pm

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