W.O.D. Friday 10/31/14

Main – Workout Of The Day

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The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Metcon (Time)

For time – 5 Minute Time Cap – Use One Barbell – You must use collars:

9 Squat Cleans, 155/105lb

15 OHS, 135/95

21 Ring Dips

*** Reminder, there is no childcare available for the evening WODs today (4:30p & 5:30p) due to Halloween. Thank you! ***

W.O.D. Wednesday 10/29/14

Main – Workout Of The Day

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Power Snatch + Hang Snatch + OHS

Max load in 15 Minutes

Metcon (Time)

*3 Rounds for time:

15 OHS, 115/85lb

15 Pull Ups

*You must immediately perform a 150m Row each time you break on the 15 OHS or 15 Pull Ups.

l2cf_special

One week out from our November Learn to CrossFit class and we’re running a SPECIAL!!! This is a great deal for anyone who’s interested in testing out the waters and seeing what CrossFit is all about! Shoot Mel an email if you’re planning on attending that way we can have an idea on how many to expect! The more the merrier! *Please note a minimum of 4 athletes must be enrolled for the class to take place

W.O.D. Monday 10/27/14

Main – Workout Of The Day

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Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

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We are so proud of the two teams that represented CrossFit Springfield East at this weekend’s HOA6 competition, East Side Story and the Grateful Deadlifts! You all did awesome! Also, a big thanks to our members who came out to cheer on these athletes and show support!

W.O.D. Friday 10/24/14

Main – Workout Of The Day

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Snatch

3 attempts within 3 min to establish 1RM Snatch

Metcon (Time)

Choose one of the 3 couplets and perform for time:

A:

15 Burpee Box Overs, 24/20″

15 Thrusters, 135/95lb

B:

15 Burpee Box Overs, 24/20″

15 Clean & Jerk, 135/95lb

C:

15 Burpee Box Overs, 24/20″

15 Snatches, 135/95lb

l2cf_special

This is a great deal for our November Learn to CrossFit class! For more info jump on over to the Learn to CrossFit section under the “classes” tab!