W.O.D. Wednesday 9/3/14

Main – Workout Of The Day

View Public Whiteboard

Warm-Up

2 Rounds, Not for time:

Row 250m
20 Lunges
15 Push Ups

L-Sit

Hold L-Sit for max seconds

scale appropriately for skill and strength level

Turkish Get Up (4 x 3 Right and Left Sides)

Record highest load successfully achieved on both sides

Metcon (Time)

Buy In – 100 Double Unders

3 Rounds for time:

Run 400m
7 Burpee Muscle Ups (Sub 10 R.Rows/10 R.Dips)

Buy Out – 100 Double Unders

hoa6

Sign up to JUDGE or VOLUNTEER at The 2014 HOA Competition HERE

Purchase Spectator Passes HERE

Follow HOA on FB for event updates and info HERE

W.O.D. Monday 9/1/14

Labor Day Hours at CFSE: Open for a noon Hero WOD (no childcare available). All other classes will be cancelled. Happy holiday weekend!

Main – Workout Of The Day

View Public Whiteboard

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.

W.O.D. Friday 8/29/14

Main – Workout Of The Day

View Public Whiteboard

Metcon (Minutes 0-10)

“Renae” (Partner WOD)

30 Minute Clock…

Minutes 0-10 Perform AMRAP of:

15 Wallballs, 20/14lb
10 Pull Ups
5 Burpee Box Overs, 24/20″

Minutes 10-20

TapNGo 2 Cleans + 1 Jerk. 10 Minutes for both athletes to est. max load. Record sum of both partners best attempts.

Metcon (Minutes 20-30)

Minutes 20-30 perform for time:

Partner A: Run 300m
Partner B: Run 300m
Partner A: 20 SDHP, 100/70lb
Partner B: 20 SDHP, 100/70lb
Partner A: 10 Turkish Get Ups, 35/25lb
Partner B: 10 Turkish Get Ups, 35/25lb

Turkish Get Up. Be aware of Form. This is a high skill and control Movement. Technique!!

W.O.D.Thursday 8/28/14

Main – Workout Of The Day

View Public Whiteboard

Overhead Squat

15 Minutes to establish 2RM. Take from racks.

Metcon (Time)

For time:

Buy In – 20 TTB

*4 Rounds:

10 Hang Snatch, 75/55
10 Stationary OH Lunges, 75/55
10 OHS, 75/55

Buy Out – 20 TTB

*10 HSnatch/10 SOHLunges/10 OHS must be performed UNBROKEN. If you break, you must immediately perform a 5 Burpee Penalty.

You are allowed to rest in between rounds (Once you complete a round you may set the bar down – ever so gently – w/o having to perform a burpee penalty).

W.O.D. Wednesday 8/27/14

Main – Workout Of The Day

View Public Whiteboard

Gymnastics

Perform 50 Ring Dips

If necessary, use an appropriate scale or modification so that all 50 reps are challenging, yet do-able.

Metcon (Time)

For time:

Run 800m
40 KB Swings, 55/35lb
Run 800m
40 Ring Push Ups
Run 800m

CrossFitSPFD-Kids-Logo-Splatter RGB

CrossFit Kids Springfield is in the process of making some exciting changes with their programming and pricing and will be hosting an open house on Wednesday, August 27 (TONIGHT!) at 6 p.m. to tell you all about these classes and specials.

Be sure to “like” CrossFit Kids Springfield on Facebook and bookmark their website (crossfitkidsspringfield.com) to stay current on class times and special offers and events they will be having in the months to come!