The WOD for 6.30.12 is…

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Due to Coach Aaron and Coach K going to the CrossFit Springfield East Grand opening tomorrow, we will only be hosting a 9:30 AM Class. However, since we are going to be combining the two classes, we will make it twice as fun….our WOD is….

CFNX Water War One

Use water guns to soak the other team members

If you get hit with a waterballoon you will have to do an associated exercise.

We will continue until we are out of waterballoons, or until a 45 minute time cap has expired.

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The WOD for 6.29.12 is…

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4 Rounds
Each Round the athlete has 3 minutes to complete-
200 M Run
15 Pullups
As Many Push Press as possible with the remaining time (115/80)

Rest 1 minute

Score is total Push Press

The WOD for 6.27.12 is…

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25 Ring Dips
Double KB Lunge the length of the gym (55/35)
25 Deadlift (205/145)
Double KB Lunge the length of the gym
20 Ring Dips
Double KB Lunge the length of the gym
20 Deadlift
Double KB Lunge the length of the gym
15 Ring dips
Double KB Lunge the length of the gym
15 Deadlift
Double KB Lunge the length of the gym
10 Ring Dips
Double KB Lunge the length of the gym
10 Deadlift
Double KB Lunge the length of the gym
5 Ring Dips
Double KB Lunge the length of the gym
5 Deadlift

The WOD for 6.25.12 is….

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This workout is a variation of the Guns-N-Hoses competition that took place this past weekend at CrossFit Springfield, and is scary well written (trust me).  The workouts were amazing and CFNX has some great representation by our firefighters.  Congrats to all those that competed, it was an impressive event to watch, and my hat is off to all those that made the even a success. So, without further adieu….

6 minute time limit
21-15-9
SDHP (105/75)
Bar-Facing-Burpee

Immediately after the the 6 minute time limit is expired begin:
6 minute time limit
21-15-9
Front Squats (105/75)
Ring Pushups

Your score will be the total time it takes you to complete EACH workout.  If you do not complete each workout, you will be credited for the amount of work completed in the allotted time.