W.O.D. Friday 7/3/15

CrossFit Springfield East – Workout Of The Day

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Mobility

10 Min Barbell Mash- where ever you feel aches. You may also use lacrosse ball. Mobilize feet Achilles soleus and calf.

Metcon (Time)

For Time:

7 Rounds (July)

4 Power Cleans 155/115 (4th)

13 WB 20/14 (Colonies)

17 American Swings 55/35 (Declared)

7 Deadlift 155/115 (Independent)

6 C2B Pull Ups (1776)

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Please note that we will be closed tomorrow in observance of Independence Day! Happy 4th of July athletes!

W.O.D. Thursday 7/2/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

12 Min EMOM

Even Minutes Perform:

1 Power Clean + 3 Front Squats (Holding for 5 seconds on the “On Tension Position”

Odd Minutes Perform:

1 Power Clean + 5 Back Squats

(Use weight from prior Front Squat complex)
Purpose to engage core at the “On Tension” Position. Chest Up-Elbows Up-Knees Out & Core Tight.

Metcon (Time)

For Time:

400 M Run

40 Air Squats

300 M Run

30 Hang Power Cleans 115/85

200 M Run

20 Burpee Pull Ups

100 M Run

10 Thrusters 115/85

Happy Midweek W.O.D. Wednesday 7/1/15

CrossFit Springfield East – Workout Of The Day

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Press Skill Work

15 Min to Establish Max Load for the following Complex:

1 Shoulder Press + 3 Push Press + 1 Push/Split Jerk

Metcon (AMRAP – Reps)

15 Min AMRAP

3-6-9-12-15-18…etc.

Barbell Burpees
Shoulder to Overhead 115/85
Toes through Rings
**Climb the Ladder with this workout: 3 of each and 6 and so on.

W.O.D. Monday 6/29/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

10 Min EMOM

Perform the following complex every minute focusing on hitting all positions.

DeadLift + Hang Power Clean + Squat Clean

**You may increase the weight as you progress through the minutes.

Metcon (Time)

Perform the Following Couplet for Time:

21-15-9

Squat Cleans 135/95
WallBalls 20/14
**Scale weight appropriately

W.O.D. Saturday 6/27/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

10 Min EMOM

DL + Hang Power Clean + Hang Squat Clean

Metcon (Time)

This WOD will be for Time:

Crossfit prepares you for anything, think of your favorite movements from the 3 Modalities.

Gymnastic

Weightlifting

Monostructural

WE will pull form the basket and create our WOD for tomorrow. The only aspect we know is, it is for time.

You will be asked when you arrive tomorrow to place 3 movements in a basket.

Bring It On!!!

W.O.D. Friday 6/26/15

CrossFit Springfield East – Workout Of The Day

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Skill

10 Minutes of Skill work of:

Pistol Squats

Scale:

1) Bench Pistol Squat back to bench

2) Assisted Pistol with Pole hold onto pole

3) Elevated Pistol on Box 20″ 24″

4) Counter weighted pistol KB or DB

5) Full Pistol

Metcon (Time)

Partner WOD Friday!!!!!!!!

4 RFT

400 M Sandbag Run 60/35

40 KB SDHP 70/55

40 Parallette Push Ups

40 WallBalls 20/14

40 Partner WallBall Sit Ups 20/14