Crossfit-springfield - crossfit-springfield.com - CrossFit Springfield
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W.O.D Tuesday 8/27/13 27 Aug 2013 | 05:15 am
“Exciting Additions Coming To CFS” This Fall 2013! Warm Up Band Resisted Sprints, 5 x 100ft Begin at moderate intensity and gradually increase to 80-100% by your 5th set Strength Weighted Pull Up...
Exciting Additions Coming To CFS! 27 Aug 2013 | 12:04 am
Our mission at CrossFit Springfield has always been to provide the absolute best service for our members. We want to continue to forge a tight-knit community rooted in encouragement and we want YOU, o...
W.O.D Monday 8/26/13 25 Aug 2013 | 07:16 pm
“Zeus“ 3 Rounds for time of: 30 Wall ball shots, 20/14lb 75/55lb Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/55lb Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat,...
W.O.D Saturday 8/24/13 24 Aug 2013 | 04:58 am
Strength 15 Minutes to Establish a Max Load for the following Complex: 2 Hang Power Cleans + 2 Front Squats. Conditioning “Mind Over Matter” *For time: 50 KB Swings, 55/35lb 40 WallBalls, 20/14lb...
W.O.D Friday 8/23/13 23 Aug 2013 | 05:06 am
Strength Split Jerk 1-1-1-1-1-1-1 Conditioning WOD 2012 Reebok CrossFit Games Track Triplet Three rounds for time of: 115/75 pound Split snatch, alternating legs, 8 reps 7 Bar muscle-ups Run 400 ...
W.O.D Thursday 8/22/13 22 Aug 2013 | 05:08 am
Dynamic Warm Up 5 Minutes: Coaches choice of movements Flag Football 12 Minute Running Clock. Coaches: You are the referee, judge, and jury. We have 40 flag belts (20 yellow/20 blue) and two foot...
W.O.D Wednesday 8/21/13 21 Aug 2013 | 05:10 am
Partner WOD For time: Partner A completes 21 RRows, then Partner B completes 21 RRows. Partner A completes 21 Power Cleans, then Partner B completes 21 Power Cleans, etc: 21-18-15-12-9-6 Rounds of:...
W.O.D Tuesday 8/20/13 20 Aug 2013 | 05:15 am
Strength Deadlift 3-3-3-3-3-3-3 alternate with Strict DB shoulder press 1-2-3-4-5-6-7 Conditioning WOD 20 Minute Clock Buy In…Minutes 0-5: Run 600m and rest with any time remaining Minutes 5-20,...
W.O.D Monday 8/19/13 19 Aug 2013 | 06:19 am
Warm Up 5 Minutes: Not for time – In teams of 3 – rotate through the following: Row 250m 20 Barbell Thrusters, 45/35lb 15 Burpees Mobility 5-10 Minutes: Lower Extremity (LE) Foam Roll: Calves, Q...
W.O.D Saturday 8/17/13 17 Aug 2013 | 08:21 am
Pick between the 4 GNH WODs and perform at least 2 of them – recording your scores. WOD #1 FGB STYLE—16 minutes 4 PEOPLE Each member does one round of the following: 1 minute of SDHP 75/55# 1 min...
