CrossFit-Springfield

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W.O.D Wednesday 2/13/13

Posted by jeremy On February - 12 - 2013

For time:

30 steps, Front Racked Stationary Lunges, 95/65lb
5 Ring Skin-the-Cat
25 Box Jumps, 24/20″ (Games Standard)
10 Burpee Pull Ups, Med/Low Bar
20 Thrusters, 95/65lb
15 KB Swing, 70/55lb
300m Run
15 KB Swing, 70/55lb
20 Thrusters, 95/65lb
10 Burpee Pull Ups, Med/Low Bar
25 Box Jumps, 24/20″
5 Ring Skin-the-Cat
30 steps, Front Racked Stationary Lunges, 95/65lb

Watch the Ring Skin-the-Cat video demo below; Over and back = 1 rep. Post times to Comments.

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22 Responses

  1. Andy K. Said,

    Alrighty…so, one of my more “hip” friends pointed me to a new trend that is taking place, which I happen to find absolutely hilarious because it is soooo random. Also, I am pretty sure we could put one of these together with the 5p or 6p classes that would outdo almost all of the other “Harlem Shake” videos out there. There are hundreds of these videos floating around, but this one is the best (in my opinion). Check it out…

    http://www.youtube.com/watch?v=cd8Fmh7nIrQ

    Posted on February 12th, 2013 at 8:57 pm

  2. Kathyb Said,

    Uumm…hells yeah Andy!! I’ll bring my costume to the 4p! Can I ride natoshas bike too?! Can’t wait to skin the cat :)

    Posted on February 12th, 2013 at 9:05 pm

  3. Mary Said,

    I am honestly halfway scared by that video. In other news, I am fairly certain that my shoulders will be shattered beyond recognition tomorrow when I try this cat thing.

    Posted on February 12th, 2013 at 9:15 pm

  4. Lacey Hanes Said,

    Skin the Cat!!!!!! Now this is a WOD I can get behind. Love having more gymnastics movements. It brings out the Mary Lou Retton in me. And, if any of you young’uns say you don’t know who that is, I will flip out.

    Posted on February 12th, 2013 at 9:18 pm

  5. ScottyT Said,

    Mary Lou who? Sounds like a Dr. Seuss character.

    Andy, the Harlem Shake happens in the psych ward out at the prison at least once a day.

    Posted on February 12th, 2013 at 9:23 pm

  6. joshua m Said,

    So we could do the Harlem Shake “CrossFit” style with 50-100 people doing various crossfit movements: burpees, push press, samson stretch, sledgehammers, KBS, rowing, you name it, everything. and of course with an assortment of masks, costumes, and face/body paint. Anybody else in?

    Posted on February 12th, 2013 at 9:44 pm

  7. JJ Said,

    Me me me me!!!

    Posted on February 13th, 2013 at 12:30 am

  8. JJ Said,

    Just say when!!! But not this weekend….off for certification!

    Posted on February 13th, 2013 at 12:31 am

  9. Karen Harris Said,

    Keeping Beth & Lawrence as they grieve her daughter. Prayers from your CrossFit family!!!!

    Posted on February 13th, 2013 at 7:36 am

  10. Barbi Said,

    Yes! Mark said yesterday we should do the Harlem shake! Please let us know!! We will be there!

    Posted on February 13th, 2013 at 7:49 am

  11. Ben Tummons Said,

    This looks amazing. Im game. As long as we have at least one person rowing with a horse head on.

    Posted on February 13th, 2013 at 8:47 am

  12. Chan R Said,

    Totally in!!!! Just say the time and place.

    Posted on February 13th, 2013 at 10:56 am

  13. Clift Cox Said,

    Randon thought for the day…..Mary Lou lived down the street from me the summer of 1984, she was training at Béla Károlyi’s gym and I was swimming for the Woodlands in Houston Texas. She is a tiny tiny thing, something like 4 and a half feet tall……Random thought over.

    Posted on February 13th, 2013 at 12:21 pm

  14. David Said,

    Two things:
    1) I feel as if my shoulders are going to explode!! Can’t tell if that’s a good or bad thing…I’m going to lean towards good and roll with it though.
    2) I definitely want to be apart of the Harlem Shake.

    Posted on February 13th, 2013 at 1:47 pm

  15. Mary Said,

    I made it through the STC’s (I don’t like to think about kitties being skinned, so it’ll forever be an acronym in my mind), shoulders intact. Really fun, actually. Thanks to Steve and Tom for helping me by saying “just do it” a bunch of times. Motivational AND irritating. Thanks, guys.

    16:57 RX. In other news, Monday still has my quads.

    Posted on February 13th, 2013 at 2:43 pm

  16. Kara Wallace-Racz Said,

    I want to shake it!
    Off for a run with my baby :) I’m hoping to get to the 5p and I hope that Monday and Tuesday for that matter will allow me to complete this wod strong.

    Posted on February 13th, 2013 at 3:14 pm

  17. ScottyT Said,

    If we do the Harlem Shake, I’d like to volunteer to be a hillbilly bum playing it on an acoustic guitar in the corner. Plus I think all of the kids should be involved.

    Freakin loved skinning the cats!! Still can’t feel my legs after Monday.
    17:39 Rx

    Posted on February 13th, 2013 at 3:16 pm

  18. Jeremy Said,

    It’s official: CFS HARLEM SHAKE video shoot – this Saturday at 9:45ish!!!! Our goal is to get as many members in as possible so in between the 9 and 10am wods should be perfect. Local videographer, Jacob Neimeyer, will be producing the piece. Thanks Jacob! Be there or be square!!!!

    Posted on February 13th, 2013 at 4:49 pm

  19. Donald Said,

    I will not be square sir!!!!

    Posted on February 13th, 2013 at 6:07 pm

  20. Chan R Said,

    I have rubber donkey mask. Don’t ask. Have some other costume props to bring if anyone else needs something.

    Posted on February 13th, 2013 at 6:57 pm

  21. Kathyb Said,

    I have boxes of Halloween costumes?! I’ll bring em. No horse heads but lots of wigs and hats!

    Posted on February 13th, 2013 at 10:01 pm

  22. Kathyb Said,

    Ps 16:36 rx on wod..like to try again when I have more moveable body parts..tired today! Took 2 naps in my car :/
    In bed already so tomorrow I’ll be bright eyed and bushy tailed as my mom says :)

    Posted on February 13th, 2013 at 10:03 pm

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