North Springfield's Premier Fitness Center

Crossfit WOD Saturday 21th September 2019

-Conditioning-
"McGee"
30 Minute AMRAP
5 Deadlifts 275/185
13 Pushups
9 Box Jumps


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Crossfit WOD Friday 20th September 2019
-Strength-
Snatch Complex
6 x (1+1+1)
Power Snatch + Full Snatch + Overhead Snatch

-Conditioning-
Every 3 minutes x10
7 Toes to Bar
7 Bar Facing Burpees
7 Thrusters 95/65


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Crossfit WOD Thursday 19th September 2019

-Strength-
Back Rack Lunge
5x10 (Ascending)

-Conditioning-
200m Run
5-10-15-20-25
HSPU
Kettle Bell Swings 24/16
Run after every 4th set

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Crossfit WOD Wednesday 18th September 2019
-Strength-
3 Squat Cleans + 2 Jerk (65%)
3 Squat Cleans + 2 Jerk (75%)
2 Squat Cleans + 1 Jerk (80%)
1 Squat Cleans + 1 Jerk (85%)

-Conditioning-
3 Rounds for Time:
30 DB Snatch 50/35
30 Burpee Box Jump Over 24/20



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Crossfit WOD Tuesday 17th September 2019

-Strength-
Every 1:30 for 8 Rounds
3 Hang Power Cleans + 1 Muscle Up

-Conditioning-
5 rounds for time
20 Pistols
5 Muscle Ups
10 Hang Power Cleans (155/105)



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Runners

Monday 14th November 2016
-Conditioning-
3 Rounds @Time:
7 Thrusters
7 Deadlifts
7 Toes to Bar


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Sunday 13th November 2016
We finish off Remembarance Day weekend with another Canadian hero workout: "Wilmot."

2011/05/20

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

-Warm Up-
4 Rounds
10 Cal Row
10 Wall Squat
5+5 DB Upright Row

-Mobility-
Stretch:
2 Minutes: Door Frame Pec Smash
2 Minutes; LAX Ball Forearm Smash

-Prep-
Review Ring Dip and scale appropriately

-Conditioning-
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips

-Cash Out-
Stretch:
2 Minutes Each Side: Couch Stretch

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Saturday 12th November 2016
Canadian Hero WOD "Nutts" today.

2010/05/28

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

-Warm Up-
3 to 5 Minutes of Double Under Practice
3 Rounds
5 Arch to Hollow Swing
10 Arch Rocks
15 Hollow Rocks

3 Rounds
5 Kipping Pull Up / Ring Row
10 Push Up
15 Air Squat

-Mobility-
Stretch:
2 Minutes Each: LAX Ball Pec Smash
2 Minutes Each: LAX Ball Glute Mash

-Prep-
Review Met-Con Movements. Spend time making each is warmed up and ready.

-Conditioning-
"Nutts"
10 handstand push-ups
15 deadlifts, 250 lbs / 115 kg
25 box jumps, 30 inch / 75 cm
50 pull-ups
100 wallball shots, 20 pounds
200 double-unders
400 m run with a 45lb plate

-Cash Out-
Curls for Pump
Pick your curl variant and go!



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Friday 11th November 2016
Nov. 11th brings back the hero workout Riley.

From Mainsite:
2014/09/28

"Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members."

-Warm Up-
Walk 200m; Run 400m
10 Yards:
Walking Lunge
Heel Walk
Side Step Lunge w/Twist
Toe Tap Tall Walk
Spiderman Lunge W/ Hamstring Pop
Seasaw Walk
Spiderman Lunge W/ Sky Reach

-Mobility-
Stretch:
2 Minutes Each Side: Calf Stretch

-Prep-
Review Route and Discuss Strategy

-Conditioning-
"Riley"
1.5 Mile Run
150 Burpees
1.5 Mile Run

If you've got a weight vest or body armor, wear it.



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Thursday 10th November 2016
Double Met-Con Day. Order doesn't matter! Can you get them both done under the cap?

-Warm Up-
400m Run Before:
"Deadbug Freeze Tag"
2 Minutes of Crab Walk Tag
2 Minutes Duck Walk Tag
2 Minutes of Full Tag

Hold a Deadbug every time you are tagged until you are untagged.

-Mobility-
Stretch:
2 Minutes Each Side: Pigeon Stretch

-Prep-
With Empty BB
2 Rounds:
10 No Hands Fromt Squat
10 Strict Press
10 Thruster
10 Strict Hanging Leg Raise, or V-Up

Spend Time reviewing Toe to bar

-Conditioning-
0:00 to 8:00
15-12-9
Thruster 135/95
Calorie on Rower

4 Minute Rest Before

12:00 until 20:00
21-15-9 [8 Min Cap]
Front Squat 135/95
Toe to Bar

-Cash Out-


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Wednesday 9th November 2016
A high skill met-con today with lots of time to practice before going hard. Focus on moving consistently and push yourself to try new skills.

-Warm Up-
4 Rounds:
30 Double Unders [30s Practice]
10 Scap Retraction
10 Hollow Rock
10 Arch Rock

-Mobility-
Stretch:
2 Minute: Russian Baby Maker
2 Minute: Foam Roll

-Prep-
Review Met-Con Movements. Spend more time on Bar Muscle Up. Provide adequate time to work up on Power Snatch and Power Clean.

-Conditioning-
3 Rounds:
5 Bar Muscle Up [Jumping Bar Muscle up; Chest to Bar; Strict Pull Up; Ring Row]
10 Power Clean 155/105
20 Box Jump 24/20
10 C2B Pull Up [Kipping Pull Up; Ring Row with Feet Further Back]
5 Power Snatch 155/105

-Cash Out-
100 Russian Twist

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Tuesday 8th November 2016
5RM Squat Day. If you have a recent 3RM, go for it. If you hit it, go up. Go heavy, and go hard. Conditioning has a nasty twist, how do you plan on strategically tackling the workout?

-Warm Up-
Row 500m
Right into Mobility

-Mobility-
Stretch:
2 Minutes Each Side: Couch Stretch

-Prep-
3 Rounds:
6 Alternating Spiderman Complex
30s Static Deadbug
5 Goblet Squat with a 10s Hold Bottom of Last One

-Strength-
Back Squat 3rm

-Conditioning-
4 Rounds:
10 Pistols
20 Sit Ups
10 Push Ups

Every Minute Perform 5 Med-Ball Cleans

-Cash Out-
Banded Pull Apart
3x20

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Monday 7th November 2016
Some shoulder work today, focused on the Push Press. 5 heavy sets of 5, focusing on getting the bar off of the shoulder aggressively. Punch up! The conditioning is a test of grip and strength followed by gumption and conditioning. Push through both for a total score!

-Warm Up-
20 No Jump Burpee For Quality
10 Inch Worm for Quality
3 Rounds
10 PVC Pass Through
10 Forward Arm Circles + 10 Backwards Arm Cicles
10 Banded Pull Through

-Mobility-
Stretch:
2 Minutes Each Side: Super Front Rack

-Prep-
3 Rounds:
8 DB Shoulder Press
12 DB Romanian Deadlift
30 Plank

-Strength-
Push Press
5 heavy sets of 5, from the rack

-Conditioning-
1 Round:
50 Hang Power Clean 135/95
5 Minutes Rest
50 Burpee to a Target

-Cash Out-
2 Minutes Each Side: LAX Ball Glute Smash

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Monday 24th October 2016
Some dedicated kipping practice today. If you want to get better at gymnastics, get in today. The rep scheme of the conditioning piece offers a unique challenge. Pace accordingly.

-Warm Up-
AMRAP 6:
15 Russian KB Swing
10 Hollow Rocks
10 Arch Rocks

-Mobility-
Stretch:
1 Minute Each Side: LAX Ball Lat Smash
1 Minute Each Side: Banded Overhead Distraction

-Prep-
2 rounds:
10 Hanging scap retractions
10 Muscle s\Snatch w/ Empty Bar

-Skill Development-
EMOM 16 [4 Rounds]:
5-7 Arch to hollow swings
3-5 Arch to hollow with float
3-5 Kipping pull-ups
1-3 Chest to bar with pause
Or
EMOM 16 [4 Rounds]:
5-7 Arch to hollow swings
10 Lat pull downs with band
1-3 Strict banded pull-ups
20s Chest to bar hold (partner assisted)

-Conditioning-
Reps 20-16-12-8-4 @Time:
1 Push ups
1 Power snatch 95/65

-Cash Out-
Stretch:
2 Minutes Each Side: LAX Ball Pec Smash


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WLC GRAND FINALE

Crossfit Wednesday 12th October 2016
In 11 minutes get as far as possible in this workout:
800 m ROW (run is optional for those who want to run)
20 Burpees
20 Air Squats
20 Ab Mat Sit Ups
30 Plank Up/Downs
30 Lunges (total)
30 Bicycles (total)
40 Push Ups
40 Squat Jumps
40 Mountain Climbers (total)
50 KB Swings (whatever weight you use will be the same today and at the end of the challenge)
50 Goblet Squats (same as KB swings for weight)
50 Pull Ups (NO BAND) OR 50 Ring Rows



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Friday 7th October 2016
A bit of a different twist today. Go hard on the conditioning, spend some time on strength, and then try and better your met-con score. Cash out with some hamstrings accessory work.

-Warm Up-
AMRAP 7:
200m Run
10 Push Up
10 Sit Up

-Mobility-
Stretch:
2 Minutes Each Side: Banded Hamstring Floss

-Prep-
Review Power Clean

-Conditioning-
1 Round 5 min cap:
20 Hang power clean 135/95
40 Bar facing burpees
60 Double unders

-Prep-
2 rounds:
30s Dead bug
15 Banded good mornings

-Strength-
EMOM 10m:
2 Hang Squat Snatch + 2 Overhead Squat

-Conditioning-
1 Round:
20 Hang power clean 135/95
40 Bar facing burpees
60 Double unders

-Cash Out-
2 Rounds:
15-20 Bent Over Row
10 RDL with Bent Over Row Weight

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Thursday 6th October 2016
Today continues our work on the overhead position. We built to a 1RM overhead squat, spent some time on the snatch balance, and this week we incorporate overhead squats in a snatch complex. The conditioning piece is a burner. Go hard for 13 minutes!

-Warm Up-
3 rounds:
10+10 Unilateral Glute Bridges
10 Wall Squats
8+8 Upside Down KB Press

-Mobility-
Stretch:
2 Minutes Each Side: Lateral Opener
3 Minutes: Wall Assisted Straddle

-Prep-
Review snatch technique, including overhead squats, snatch grip sotts press.

-Strength-
EMOM 10:
2 Hang Squat Snatch + 2 Overhead Squat

-Conditioning-
AMRAP 13:
400m Run [Every 25m is a rep. Total of 16 reps]
16 Walking Lunges
16 Russian KB Swing 24/16

-Cash Out-
Stretch:
2 Minutes Each Side: LAX Ball Glute Smash

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Wednesday 5th October 2016
Fight Gone Bad today. A solid conditioning piece. Go hard and embrace the battle.

-Warm Up-
1 round:
500m Row
30 PVC Pass throughs
2 Min Bar Hang

-Mobility-
Stretch:
2 Minutes: Russian Baby Maker

-Prep-
Spend time warming up and setting up each movement for
conditioning. Talk about cycling push press, cycling and maintaining efficiency on wall balls, and finish with rowing practice.

-Conditioning-
"Fight Gone Bad"
3 rounds:
1m Wall balls
1m SDHP 75/55 or 32/24kg KB
1m Box jumps 20/16
1m Push press 75/55
1m Rowing
1m Rest

-Cash Out-
Stretch:
2 Minutes Each Side: Calf Smash
2 Minutes: Upper Back Smash

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Tuesday 4th October 2016
Some dedicated kipping practice today. If you want to get better at gymnastics, get in today. The rep scheme of the conditioning piece offers a unique challenge. Pace accordingly.

-Warm Up-
AMRAP 6:
15 Russian KB Swing
10 Hollow Rocks
10 Arch Rocks

-Mobility-
Stretch:
1 Minute Each Side: LAX Ball Lat Smash
1 Minute Each Side: Banded Overhead Distraction

-Prep-
2 rounds:
10 Hanging scap retractions
10 Muscle s\Snatch w/ Empty Bar

-Skill Development-
EMOM 16 [4 Rounds]:
5-7 Arch to hollow swings
3-5 Arch to hollow with float
3-5 Kipping pull-ups
1-3 Chest to bar with pause
Or
EMOM 16 [4 Rounds]:
5-7 Arch to hollow swings
10 Lat pull downs with band
1-3 Strict banded pull-ups
20s Chest to bar hold (partner assisted)

-Conditioning-
Reps 20-16-12-8-4 @Time:
1 Push ups
1 Power snatch 95/65

-Cash Out-
Stretch:
2 Minutes Each Side: LAX Ball Pec Smash

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Monday 3rd October 2016
Front Squat's today. Get heavy. The conditioning piece will sneak up on you. Those light squat cleans are devious.

-Warm Up-
1 Round:
400m Run

2 Rounds:
10 Glute Bridges
5 Inch Worms

-Mobility-
Stretch:
2 Minutes Each Side: Pigeon

-Prep-
3 Rounds:
10 No Hands Front Squat
10 PVC Or Barbell Sotts Press

-Strength-
5 Rounds:
5 Front Squat

-Conditioning-
7 rounds @Time:
7 Toes to bar
7 Squat clean 115/85

-Cash Out-
3 Rounds:
20 Banded Hamsting Curl



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Tuesday 18th October 2016


-Warm Up-

-Mobility-

-Prep-

-Strength-

-Conditioning-

-Cash Out-


Register

Tuesday 18th October 2016
Fight Gone Bad today. A solid conditioning piece. Go hard and embrace the battle.

-Warm Up-
1 round:
500m Row
30 PVC Pass throughs
2 Min Bar Hang

-Mobility-
Stretch:
2 Minutes: Russian Baby Maker

-Prep-
Spend time warming up and setting up each movement for
conditioning. Talk about cycling push press, cycling and maintaining efficiency on wall balls, and finish with rowing practice.

-Conditioning-
"Fight Gone Bad"
3 rounds:
1m Wall balls
1m SDHP 75/55 or 32/24kg KB
1m Box jumps 20/16
1m Push press 75/55
1m Rowing
1m Rest

-Cash Out-
Stretch:
2 Minutes Each Side: Calf Smash
2 Minutes: Upper Back Smash

Register