CrossFit Springfield

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W.O.D Wednesday 10/24/12

Posted by jeremy On October - 23 - 2012


Overhead Squat 1-1-1-1-1-1-1

Conditioning WOD

3 rounds for time of:

Run 500m
10 OHS, 115/75lb
15 Pull Ups

Post strength loads and conditioning WOD times to Comments.

Nixa HS Football player, Christian Witt, is having a phenomenal season, leading the Eagles (6-3) in both tackles and interceptions in his Senior year. Christian has trained with us at CrossFit Springfield in addition to his off-season school workouts each of the past two years; his hard work and dedication to excellence is obvious and it’s paying off BIG TIME on the field! Keep up the great work, Christian!

REMINDER: Saturday, October 27th at 10am, Crossfit Springfield will be performing a HERO WOD in Jordan Valley Park to honor all those who have battled breast cancer and to help raise awareness in the Ozarks. Over 100 have registered to participate and if you haven’t already- don’t worry! You can pay $15 the day of the event (all entry fee money will go to Breast Cancer Foundation of the Ozarks) and join in on the fun! PLEASE NOTE that this Saturday we will have the 8am Newbie class, 9am Group WOD, but will be cancelling the 10am group WOD and 11am HERO WOD so that everyone can attend the WOD in the Park. Hope to see you there!

Congrats to Island Mel, Jacinda, and the entire CrossFit Springfield East crew on the addition of their new pull up rig system!!! 3, 2, 1, GO!!!

7 Responses

  1. JON F Said,

    For those of you that read the Journal, a couple days ago they did a story on A.J. Roberts who has retired from being pretty much the most powerful man alive. At 308# his powerlifting total was somewhere around 2700# (total = bench, squat, DL). Granted, this is wearing lifting gear which probably increases this number by 600#. Regardless, he is strong. Anyway, he has started CF upon retiring from powerlifting and hopes to be a champ at it, too. A great read.

    If you want to follow his progress, here is a link to his daily journal:

    This, for me, is unbelievably inspiring. You have literally the strongest guy in the world doing OHS with a PVC because, well, he can’t get into position. The guy can only snatch like 195#. His humility on this journey is amazing. Highly recommended reading.

    Posted on October 23rd, 2012 at 10:52 pm

  2. Jerrod C Said,

    “It’s good to be strong, but its not good to be dead.” – Mark Bell
    Cool post Jon.

    Posted on October 24th, 2012 at 5:00 am

  3. Alissa Said,

    Ok guys… CF endurance plug. 12:41 Rx for me today. Those of you who know me know that is a phenomenal time for me on a WOD like this. Lol. Endurance helps! Do it!

    Posted on October 24th, 2012 at 9:42 am

  4. Dave H. Said,

    YO, public service announcement. If you’re planning on doing the breast cancer WOD, you might want to allow a couple extra minutes upon arrival. The Missouri State Football Homecoming game is cheduled for this date, and they have a parade that runs down JQH Parkway that morning. What this means is they’re expecting probably around 700,000 to 800,000 thousand people downtown for the parade. Just an FYI, as you might have to fight all the 1A shcool band members for parking.

    Posted on October 24th, 2012 at 9:53 am

  5. Brian Rice Said,

    #205 on strength today. Probably my last chance to get some OH Squats in before HOA.

    Nice little WOD today. It’s like Helen but not. Cause you run 500 m and not 400 m and no KB swings so I guess this is anti Helen.
    Regardless nice little burner.

    10:06 Rx today. Good push from Brandon and Steve B. today.

    I am also pretty sure that my JUNK helped me today. Coach Meg said she is gonna get some JUNK for her trunk soon. She told me so today.

    Posted on October 24th, 2012 at 2:56 pm

  6. Jessica Howard Blackburn Said,

    Thank you for the pull up bars on the East side!

    Posted on October 24th, 2012 at 4:15 pm

  7. Kristy Taylor Said,

    Pr’d my OHS, 135. Thanks for working with me Melissa and Kylie over at East!
    Fun WOD, sub-ed CTB pull-ups for a chance to work on them pre-HOA.
    14:00 rx+ CTB.

    Posted on October 24th, 2012 at 4:36 pm

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