Make up day and/or a skill development day. Paleo Potluck at 2pm!
Roger honoring a fallen Hero
Iron Will Times
Normal classes today with the addition of our competition class at 2pm.
Tomorrow is our 2nd paleo potluck and starts at 2pm.
This Hero WOD came about from the persistance of Casey who was a good friend of this local Hero. Give your best in honor of Sergeant Joshua Desforges today.
“Desforges”
5 rounds for time:
- 12 deadlifts (225#)
-20 pull ups
- 12 clean and jerks (135#)
-20 knees to elbows
post your results to the responses
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. -Courtesy of CrossFit Inc.
Iron Will Times
Tomorrow at 2pm will be our first competition class. It’s for those who wish to compete. Expect different competition standards, strict judging, and an intense atmosphere. Class starts at 2pm so please be early to warm up. It’s going to be a packed hour of work so if you’re late you’ll miss out.
Sunday 2pm - Paleo Potluck. We are looking forward to another great potluck. Bring your favorite paleo dish to share with others. These potlucks are a huge help for those new to the Paleo diet. Everyone is welcome.
Partner WOD
with a partner accomplish the following for time:
-100 GHD wall ball (20#/14#)
-100 partner wall balls (20# @ 10′/8′)
-100 push up power overs on the medicine ball
-100 squat medicine ball passes (20#)
-100 medicine ball cleans (20#/14#)
only one working member at a time
post your results to the responses
Matt C completed a few full rope climbs yesterday!
In Honor of this Day in History
“Moore”
as many rounds as possible in 20 minutes
-1 rope climb
-400 meter run
-max rep set of handstand push ups
post your results to the responses
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.
He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
as many rounds as possible in 20 minutes
-10 overhead squats (135#/95#)
-10 box jumps (24″/20″)
-10 back squats (135#/95#)
-10 box jumps (24″/20″)
-10 front squats (135″/95#)
-10 box jumps (24″/20″)
-10 power cleans (135#/95#)
-10 box jumps (24″/20″)
post your results to the responses
gettin’ strong!
as many rounds as possible in 10 minutes
-15 toes to bar
-15 hand release push ups
-15 stiff legged deadlift (135#/95#)
post your results to the responses
The 430 class enjoying some thrusters and pull ups.
Iron Will Times
Saturday January 28th at 2pm: This will be our first competition class. If you think you have what it takes to make it to Regionals then come to this class. Food for thought.
Sunday January 29th at 2pm: Our next Paleo Potluck! There were some great dishes last time and we are looking forward to another delicious afternoon. Thanks again to Jaime O for the awesome idea.
Saturday February 4th: There are two events going on the 4th. 1) 9am we are meeting at One Monarch Place in downtown Springfield to have another stair climb practice. We need a few volunteers to test out the challenge. It’s around 10 minutes to complete. Please let us know if you can make it. 2) Kerin and Kent are taking part in the Festivus 3! It’ll be (HERE) and it’ll be an all day event. If you don’t have plans you should definitely go support them! I’ll be there after the stair climb practice.
WOD
for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
-chest to bar pull ups
-thrusters (135#/95#)
post your results to the responses
Make up day and/or a skill development day
We had a great day during Coach Carl’s Gymnastics Movement Seminar. Check out Coach Carl Paoli’s Gymnastics WOD website linked on our right sidebar.
A screenshot of Coach Carl’s thought process
as many reps as possible in 2 minutes
-kettlebell press (53#/35#) switch hands as needed
3 minute rest
as many rounds as possible in 5 minutes
-10 burpees
-10 goblet squats (70#/53# kettlebell)
3 minute rest
death by bear crawl (10 meters)
post your results to the responses
It’s almost Game Time
with a three person team accomplish 5 rounds for time:
-60 pull ups
-60 overhead squats (115#/80#)
-60 squats
only one working member at a time
post your results to the responses
The most rocking gym at 7pm ever!
