CrossFit-Springfield

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W.O.D Tuesday 3/19/13

Posted by jeremy On March - 18 - 2013

Strength

12 Minutes to establish a 1RM for the following complex:

Deadlift – Hang Power Clean – Hang Squat Clean

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Conditioning WOD

3 Rounds For time:

6 Bar-Facing Burpees
9 KB SDHP, 100/70lb
12 Push Ups
15 Hang Power Cleans, 115/85lb
18 Wallballs, 20/14lb
21 Sit Ups

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IMG_3967

The Sunday afternoon crew displaying some awesome teamwork during a partner WOD. Great stuff!

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8 Responses

  1. Alissa Said,

    Liked this one! 180 on strength. Pretty sure that’s a PR, but not positive. 13:12 Rx. Sumos and wall balls were my nemesis today.

    Posted on March 19th, 2013 at 10:05 am

  2. Kristy Taylor Said,

    12:14rx, 125# on the complex! Thanks for the help, Alissa!

    Posted on March 19th, 2013 at 3:46 pm

  3. Jessi Said,

    Alissa, you are a beast!! Love it! KT, you are a delicate flower, but freaky fast!!!! Alissa, you are a delicate flower too:)
    Donald, thanks for making my day today!
    If you see Adam d, ask him about his awesome du wod. It is very cool.
    10:24rx. I can at least count to three:)

    Posted on March 19th, 2013 at 3:50 pm

  4. Brian Rice Said,

    185 on complex
    Attempted 225 but couldn’t get the hang to stick
    I’ve heard that before ;-)

    10:32 Rx on WOD today.

    Alissa great work

    Posted on March 19th, 2013 at 6:40 pm

  5. Donald Said,

    Jessi-I don’t know how I did that but i’m glad cuz you make a lot of peoples days everyday. Another great 4p day it was really quiet for some reason why do you think that was Bill? Oh you weren’t there hmmmm nooooo that couldn’t be why. Shout out to Troy who blasted thru this WOD in like 9:30 or something ridiculous

    Posted on March 19th, 2013 at 6:46 pm

  6. Troy Said,

    thx Donald I would have done better if Bill was there though!

    Posted on March 19th, 2013 at 7:22 pm

  7. Alissa Said,

    Jessi- If delicate flowers are made of pure steel, then yes, I guess I qualify as a delicate flower ;) ha! Thanks guys. I needed an esteem boost this week. Also moved down a band on bar muscle ups just playing around this evening! Huzzah! Was fun to join 5 pm at the mothership tonight.

    Posted on March 19th, 2013 at 7:43 pm

  8. Bill Abbott Said,

    I can’t help it if 4P’s charisma and personality falters in my absence but its good to be missed…yes, Donald, that’s my “take away” from your above remark…I was missed. Troy, what can I say brother? I’m sorry I let you down…me being the great motivator and all. Gonna miss Wednesday, as well but will return the energy level on Thursday and Friday!

    Posted on March 19th, 2013 at 8:29 pm

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