CrossFit-Springfield

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

W.O.D Thursday 3/7/13

Posted by jeremy On March - 6 - 2013

Skill

5-10 Minutes: Practice Rope Ascents

Strength

12 Minutes:

4 Sets of max reps Strict Supinated Pull Ups (Underhanded Grip). Rest as needed between attempts. Post total reps to Comments.

Conditioning WOD

4 Rounds For Time:

40 Double Unders
80ft Plate Push, 45/35lb
20 Ring Rows

Post conditioning WOD times to Comments.

Uncategorized

9 Responses

  1. Chris D Said,

    I have been following crossfit springfield for a while. Love it by the way. I was going ovet the wod from tues. any help on how to do sprawl sit ups. Can find a demo anywhere!

    Posted on March 7th, 2013 at 3:57 am

  2. David Houghton Said,

    Anyone else doing a video submission for 13.1? I need a partner to judge/count reps, and need to do it sometime on Friday. Last year Jess and I paired up and judged each others’ workouts.

    Posted on March 7th, 2013 at 9:29 am

  3. jj Said,

    I can on Saturday or Sunday?!!

    Posted on March 7th, 2013 at 12:51 pm

  4. jj Said,

    All the girls out there….the key to this workout is get the blue 35lb weight!!!

    Posted on March 7th, 2013 at 12:52 pm

  5. Kristy Taylor Said,

    I found my jump rope used, and broken in the back of cfs this morning…to the person or gang that violated and stole my jump rope’s innocence?? I will find you and make sure you don’t ever get du’s.

    Seriously, guys? Don’t borrow stuff that’s not yours.

    Crying*

    Posted on March 7th, 2013 at 1:24 pm

  6. cindi little Said,

    Kristy,
    I found a red one tied around one of the cones behind the rowers. It sat there 2 days. I put it up. It’s a rogue. I guess you know your own rope but I wanted to let you know just in case.

    Posted on March 7th, 2013 at 2:57 pm

  7. Shawn Said,

    Choice of weight to push is very, very important. Trust me, I learned the hard way. The old red 45 is WAY easier to push, which I figured out a little too late, but I only saw one in the box. Besides that, don’t count on getting anywhere in a hurry and expect to cuss a lot and be severely pissed at the person who beat you to the old red 45 by getting to the box 30 minutes earlier. Have fun!

    Posted on March 7th, 2013 at 3:31 pm

  8. Lisa G Said,

    Chris D – the best way I can explain sprawl sit ups is start laying down, reach up as you bring your legs up into a V position, and as you go back down, your legs and arms sprawl to the side (you would kind of look like an X if someone was above you). Kind of a variation of a suitcase sit up.. hope that helps!

    Posted on March 7th, 2013 at 8:44 pm

  9. Kristy Taylor Said,

    Thanks, Cindi. The one you are talking about is not mine. Thanks anyway!

    Posted on March 7th, 2013 at 11:32 pm

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