CrossFit-Springfield

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W.O.D Wednesday 2/6/13

Posted by jeremy On February - 5 - 2013

Perform today’s WOD against a continuously running 40 minute clock:

1st 10 Minutes Strength:

Establish a 1RM Squat Clean Thruster

2nd 10 Minutes Conditioning AMRAP:

5 Squat Clean Thruster, 155/105lb

5 Muscle Up

3rd 10 Minutes Strength:

Establish a 1RM Snatch

4th 10 Minutes Conditioning AMRAP:

7 Power Snatch, 135/95lb

5 Hang Squat Snatches, 135/95lb

3 Overhead Squats, 135/95lb

Post scores for each segment to Comments.

Vincent. He’s only 4 years old (turning 5 this weekend!) and already homeboy is unafraid to go hard in the paint! Attaboy!

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17 Responses

  1. Kathyb Said,

    Oh. My. Word. That is freakin awesome!!! I’m speechless!! My fav part is when he dropped to his knees and then stood up!!! I was watching it, then got up and had to show dan..huge props from both of us vin man!! :)

    Posted on February 5th, 2013 at 10:09 pm

  2. Luke S Said,

    B.Rice, you better watch out in your oompaloompa division. Vin is comin fer ya!!

    Nice work Vin! I’m sure mom or dad will pass along my props. ;-)

    Posted on February 5th, 2013 at 11:50 pm

  3. Jen C Said,

    I love how Vin steps his foot back, like his pal, Coach Meg. Then stands it up from his knees, just like Capt. Koch. Its like he’s seen those moves somewhere before. ;) Awesome video, Jerm! Way to go, Vin!!!

    Posted on February 6th, 2013 at 10:50 am

  4. Anvil Said,

    Well, thats it……I won’t be showing my face in the Box anymore…..lil dude lifts as much as I do. Awesome.

    Posted on February 6th, 2013 at 11:44 am

  5. Elizabeth K Said,

    Hey guys, if you are planning to sign-up for the 1/2 marathon training program, please do me a favor and register and pay at the front desk before Saturday so we know how many to expect. For more info on the program check out http://crossfitendurancespfld.com/2013/02/03/wods-for-the-week-of-24/

    Posted on February 6th, 2013 at 12:20 pm

  6. Lisa G Said,

    Unbelievable! A Games winner in training!!!

    Posted on February 6th, 2013 at 12:25 pm

  7. Coach Meg Said,

    Oh man, I love that stinkin’ kid! I also love how Emille is narrating the whole thing. Don’t have the slightest idea what she’s saying, but I love it.

    If anyone has any or knows where I can get any boxes, please let me know! Donald: I am not moving (I know how much you hate that word), I am just building a very large fort.

    Also, I am cleaning out my closet (Still not moving, Donald) and have a bunch of items I need to get rid of soon like, for example, black sweater Uggs, Frye boots, and a Pink Panther costume. Email me if you’re interested @ meg72985@gmail.com.

    Kidding about the Pink Panther costume, but wish I wasn’t.

    Posted on February 6th, 2013 at 1:32 pm

  8. Alissa Said,

    I’m genuinely upset about the lack of pink panther costume. I went from excitement to sadness in a span of 2.37 seconds. Geez, Meg.

    Posted on February 6th, 2013 at 1:57 pm

  9. Coach Meg Said,

    I’m sorry, Liss. But don’t worry. I’d bet a reasonable sum of money that our very own Grant Wistrom owns at least two.

    Posted on February 6th, 2013 at 2:08 pm

  10. Brian Rice Said,

    Coach Meg I am sorely disappointed with your lack of using the word round in your message board post and if I could wear those things you mentioned I would be all over it. But your closet sounds really complicated.

    Luke I appreciate the shout out for us oompa loompas and I am pretty sure that Vin could probably knock out some pretty good HSPU’s and ring dips. I am sure you could use the help or even tips from Vin.

    Donald just replace any form of the the word moving with the word snatch and it will make it funner. Like for example, Hey guys did you hear that Meg’s snatch will require some snatch boxes. If you have any snatch materials, like a snatch dolly, snatch truck, snatch tape, or snatch boxes please give them to Coach Meg. This will assist in a smooth snatch.

    See alot better isn’t it ;-)

    Round

    Posted on February 6th, 2013 at 3:04 pm

  11. Donald Said,

    B Rice…wayyyy better instead of thinking about sad upcoming events for some reason I was thinking about flowery meadows and beach volleyball. Let me try: Coach Meg…i know it’s coming close to the time for your snatch and sometimes you need help when you have a big snatch. If 4p can help at all making your snatch a little easier then let us know. Thanks B Rice you are a genius! ;)

    Posted on February 6th, 2013 at 3:41 pm

  12. Alissa Said,

    Grant is taller than me… They won’t fit!

    No worries. Ill get it tailored.

    Posted on February 6th, 2013 at 4:07 pm

  13. ronna Said,

    This entire post about Meggin has made me very queasy!!

    But on the upside, I did the OHS strength from Friday. I am very happy to report a 10 lb PR at 150 freaking pounds!!

    Posted on February 6th, 2013 at 6:34 pm

  14. Coach Meg Said,

    BOX
    SNATCH
    ROUND….

    I love 4P.

    Posted on February 6th, 2013 at 8:53 pm

  15. Kristy Taylor Said,

    Meg – Ultra Max (former Starting Block) gets big boxes of shoes a lot. Check with Eric Johnson and see if he’s got some boxes!

    Posted on February 6th, 2013 at 10:42 pm

  16. jj Said,

    first time in 7 weeks to do a ring dip….can I say scared out of my wits!!! Luckily, I did it with a band and no pain!! Snatches had to go down in weight but I will bring it up even stronger this time….onto healing with victory!

    Posted on February 6th, 2013 at 11:31 pm

  17. Donna G Said,

    Jeremy: Love the video, Vin doesn’t even act like it is a big deal–just get it done!!!!

    Meg: wanted the Pink Panther outfit too but soooo disappointed.

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

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