CrossFit-Springfield

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W.O.D Wednesday 2/20/13

Posted by jeremy On February - 19 - 2013

Strength

Hang Power Clean 1-1-1-1-1-1-1

Conditioning WOD

**4 Rounds for time:

6 Hang Power Clean, 205/125lb
Handstand Push Ups, 12/9 reps
24 Double Unders

**If you break on the Hang Cleans, immediately perform a 5 Burpee penalty. Sub DB strict press (AHAP) for HSPU and sub Parellette overs for DUs. Post strength loads and conditioning WOD times to Comments.

020913_3682

Kara Wallace, pictured here toughing out box jumps during the nastiness that was the final event of the 2013 SWMO CrossFit Couples Challenge.  Her time on today’s WOD? 5:31. Smash city! Great job, Kara!!!

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10 Responses

  1. Eric M. Said,

    If a hanging power clean at 205 isn’t in the cards, what % of a 1 rep max would be preferred?

    Posted on February 19th, 2013 at 8:51 pm

  2. Grant Said,

    WOW! Nice job Kara.

    Posted on February 19th, 2013 at 9:18 pm

  3. Chan R Said,

    Saw a neat article on Yahoo about Christmas Abbott!

    http://sports.yahoo.com/news/nascar–female-in-the-pits–christmas-abbott-is-set-to-enter-where-few-women-have-before-170207111.html

    Crossfit will be the next reality series.

    Posted on February 19th, 2013 at 11:39 pm

  4. Jeremy Said,

    Eric- great question- try to use around 70% of your 1RM hang clean

    Posted on February 20th, 2013 at 8:00 am

  5. Justin Jones Said,

    Thanks to everyone who came to “Fitoberfest” in October at Reebok and made it a huge success! The goal for what we were wanting to accomplish has been exceeded!!! Due tho the awesomeness that was this event, Tanger has approved us to have a monster competition in the parking lot, in front of the Reebok Outlet store on May 4! I just found out about this a few minutes ago, so MANY MANY more details to come on this. I will let everyone know the details as soon as I figure out how big we can make this competition. I am planning on having a “Competition” division, “Intermediate” division and a “Masters” division in both guy and girl. Start planning this date and we hope to make this an event unlike any other we have seen in the area. Thanks guys for all of your support!!! You will hear more very soon!

    Posted on February 20th, 2013 at 10:57 am

  6. David Said,

    Great news!! I’ve been looking for a competition to compete in after April and I’m happy it will be local. Can’t wait for more details.

    Posted on February 20th, 2013 at 1:16 pm

  7. Kristy Taylor Said,

    Awesome news Justin!

    Posted on February 20th, 2013 at 2:51 pm

  8. jj Said,

    Thanks Brooke for encouraging me today during hang cleans…..what I can only do if I could get my mind to be quite while I lift!! I suffered through the HSPU!!! On a side note…I want to shout out how proud I am of my daughter, Kennedy age 8, to standing up to a bully who has intimidated her and broke her arm this year at school. Watch and support her by watching KY3 at 10pm on Thursday…..Crossfit makes you and your family stronger!!!

    Posted on February 20th, 2013 at 4:43 pm

  9. Amanda Said,

    125# max on cleans, did 100# for my 6 power cleans, 30# dumb bell press and jumps over the bar in 13:28!! Nothing easy on weights for me!! Thanks Megs!!!!

    Posted on February 20th, 2013 at 9:47 pm

  10. Lisa G Said,

    I want to thank Coach Mary for finally turning the light on for me by SHOWING me what I was doing wrong during HPC’s. I have struggled with anything hang for 3 years now, despite many attempts by the coaches to tell me (and show, lol) how to do them properly. It finally clicked last night and I managed to get a 20# PR and do a 90# HPC :) Not much weight by some standards, but a PR is a PR as someone told me and I will take it!

    Posted on February 21st, 2013 at 11:29 am

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