W.O.D. Saturday 5/2/15

CrossFit Springfield East – Workout Of The Day

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Turkish Get Up (5 x 3L/3R)

Focus on technique!!!! You may increase weight once technique and form is solid.

Metcon (Time)

For Time:

200 M Run
 30 Russian Swings 70/55
30 Double Unders
30 American Swings 55/35
200 M Run
30 KB SDHP 70/55
 30 Double Unders
30 KB Goblet Squats 55/35
200 M Run
30 KB Alternating Snatches 15L/15R   55/35
30 Double Unders
30 KB Alternating Russian Swing 55/35
200 M Run

W.O.D. Friday 5/1/15

CrossFit Springfield East – Workout Of The Day

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Overhead Squat

8-6 WU 4-4-4-4-4

Metcon (Time)

Partner WOD Friday!!!!!!

For Time: 30 Min Cap

400 M Farmers Walk 55-M/M 35-F/F 45-M/F

60 Partner WallBalls 20-M/M 14-F/F 9′-M/F 10′ target

15 Partner Deadlifts 245/175/225

60 Toes Through Rings

15 Partner DeadLifts 245/175/225

60 Box Jumps 24/20

15 Partner DeadLifts 245/175/225

60 Calorie Row (1 Rower per partner)

400 M Partner Run (Together)

W.O.D. Thursday 4/30/15

CrossFit Springfield East – Workout Of The Day

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1 DL + 1 Hang PowerClean + 1 Hang Squat Clean + 1 Jerk

12 EMOM Perform the Following Complex. You may increase the weight as you progress through minutes.
Focus on Technique.

Metcon (AMRAP – Rounds and Reps)

Set clock for 24 Minutes

Minutes 0-5 Complete AMRAP of:

20 Double Unders

7 Push Press 115/85

Rest 2 Minutes
Scale Double Unders 2:1 Singles

Metcon (AMRAP – Rounds and Reps)

Minutes 7-12 Complete AMRAP of:

5 Hang Power Clean 115/85

7 Toes to Bar

Rest 2 Minutes
Scale Toes to Bar: Knees to Elbows-Knee raises-Lay on Floor knees to chest feet to upright.

Metcon (Time)

Minutes 14-24. You have a 10 Min Cap

Perform for Time:

50 Sit Ups

30 Hand Release Push Ups

50 Sit Ups

30 Uneven Bumper Plate Push Ups Alt.

Side Left=1 then Right=2

50 Sit Ups
Scale Push Ups: Push Up Rig.

W.O.D. Wednesday 4/29/15

CrossFit Springfield East – Workout Of The Day

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Front Squat

8-6-5 WU 2-2-2-2-2

Metcon (Time)

For Time:

Buy In: 800 M Run

30 Pull Ups

20 Burpees over the Bar

10 DL 205/145

5 Ring Muscle Ups

10 DL 205/145

20 Burpees over the Bar

30 PullUps

Buy Out: 800 M Run
Scale Ring Muscle Ups: 2/1 Rope Pull Ups-maintain false grip with rope pull to sternum or Ring Pull Ups-pull as far down as possible-keep elbows in.

Strict ring Dips-may use band or parallel Bars. Build Strength.

10 Pull Ups & 10 Strict Ring Dips

W.O.D. Tuesday 4/28/15

CrossFit Springfield East – Workout Of The Day

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1 Snatch Grip DL + 1 Hang Power Snatch + 1 Hang Squat Snatch

10 Min EMOM

*Perform the following Complex-Focusing on form-Lock out Position OH.

* You may Increase weight as you progress through minutes.

Metcon (Time)

5 RFT

10 WallBalls 20/14-9′

8 Box Jumps 24/20

6 Power Snatches 115/85

4 Hand Stand Push Ups

2 Rope Climbs 15′
Scale: Box Jumps – Step Ups

Power Snatches – Hang Power

Snatch

HSPU – 10s Hand Stand Hold –

Heavy DB Press –

Abmats

Rope Climbs – 3/1 Rope Pull Ups-

5s Rope Holds 45

degrees elbow

flexion.

W.O.D. Monday 4/27/15

CrossFit Springfield East – Workout Of The Day

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Metcon (AMRAP – Rounds and Reps)

20 Min EMOM

Every Even minutes starting at:

0-2-4-6-8-10-12-14-16-18

100 M Run

3 Deadlifts 115/85

3 Thrusters 115/85
Focus on Pacing-Stay consistent-In the Nose out the mouth and PICK UP the BAR!!!. You have 2 minutes to complete the movements. If you complete the movements in 60s then you have 60s of rest then repeat at 2 min and so on.

**Tips when completing the run, do not stop at the garage doors run to your spot DO NOT WALK:)- Take a deep breath and Pick up the Bar!

Have FUN with this!

Post rounds Completed before being lapped by clock

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Power Cleans 115/85

7 STOH 115/85