JUMP ROPE SEMINAR

CrossFit Springfield East will be hosting a Jump Rope Seminar on Sunday, June 15th from 2-4 pm. The cost is $45 and there is a 30 person cap on registration. Molly Metz, founder of JumpNrope visits CrossFit gyms worldwide teaching double under skill to athletes and coaches of all abilities. She’s currently the reigning national champion in her age division in the sport of competitive jump rope. For more information or to register for the seminar go to: https://www.regonline.com/Register/Checkin.aspx?EventID=1548506.

 Molly1

 

W.O.D. Wednesday 4/23/14

Main – Workout Of The Day

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Challenge Du’ Jour

Metcon (AMRAP – Reps)

4 Minute AMRAP:

*10 Single-Arm DB G to OH Anyway, 1 x 45/25lb
**80 ft Prowler Sled Push (40ft Down-Turn-40ft Back) Men: 2 x45s & 2 x 25s/ Women: 2 x45s

*On the DB G to OH: Alternate arms on each rep. Control DB down from the overhead position back to the ground. Do not drop from OH or you will be executed on the spot.

**For WODIFY Scores: Prowler Push Down = 1 rep/ Back = 2 rep
e the details of the metcon

Bench Press (10-7-5-3-3-3-3)

Metcon (AMRAP – Reps)

8 Min AMRepsAP:

2 Min Max Reps, Toes through Rings
2 Min Max Reps, Parallette Push Ups
2 Min Max Reps, Stick Jumps, 24/20″
2 Min Max Reps, KB SDHP, 70/55lb
the details of the metcon
Start anywhere and rotate from there. COACHES: If possible, run two heats and have partners judge/count reps.

W.O.D. Tuesday 4/22/14

 *Crossfit Springfield East will be closed Saturday due to the Tanger Throwdown in Branson! Come cheer on all our athletes!

Main – Workout Of The Day

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Thruster (12 Minutes to establish max load. Bar must begin on ground)

2RM Thruster

Metcon (Time)

Buy In

50 DUs
15 Strict Pull Ups

5 Rounds of:

5 Thrusters, 115/75lb
10 Burpees
15 KBS, 55/35lb

Buy Out

50 DUs
15 Strict Pull Ups

RX PLUS

Buy In

50 DUs
5 Bar Muscle Ups

5 Rounds of:

5 Thrusters, 135/95lb
10 Burpees
15 KBS, 70/55lb

Buy Out

50 DUs
5 Bar Muscle Ups

W.O.D Monday 4/21/14

Main – Workout Of The Day

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Metcon (Time)

“Boston STRONG”

4 Rounds for Time:

Run 1200 Meters
4 Pistol Squats (L/R = 1)
15 Stationary Overhead Lunges (45/25)
18 Burpee Pull Ups
26 Box Jumps (24”/20”; Game Standard)
2 Manmakers (35/25)

bostonstrong500

During the Boston Marathon on April 15, 2013, two pressure cooker bombs exploded at 2:49 p.m. EDT (18:49 UTC), killing 3 people and injuring 264.[2] The bombs exploded about 13 seconds and 210 yards (190 m) apart, near the finish line on Boylston Street.[6][7] The Federal Bureau of Investigation (FBI) took over the investigation, and released photographs and a video of two suspects on April 18.[8] [9][10] The suspects were identified later that day as brothers Dzhokhar and Tamerlan Tsarnaev.
Shortly after the FBI released the images, the suspects allegedly killed an MIT police officer, carjacked an SUV, and exchanged
gunfire with the police in Watertown, Massachusetts. During the exchange, an MBTA police officer was critically injured, Tamerlan Tsarnaev was killed, and Dzhokhar Tsarnaev was injured and escaped.

An unprecedented manhunt ensued, with thousands of police searching a 20-block area of Watertown.[11] On April 19, the authorities asked residents of Watertown and surrounding areas, including Boston, to stay indoors, and the public transportation system and most businesses and public institutions were shut down, resulting in a deserted urban environment of historic size and duration.[12][13] Around 7 p.m., shortly after the ”shelter-in-place” order had been lifted, a Watertown resident helped police find the suspect in back of his house. Dzhokhar was arrested and taken to a hospital shortly thereafter.