W.O.D Saturday 2/6/16

CrossFit Springfield East – Workout Of The Day

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Metcon (No Measure)

12 Min EMOM

Even Minutes: 0-2-4-6-8-10

3 Ring Rows (Feet on Box RX)

4 Strict Ring Dips

Odd Minutes: 1-3-5-7-9-11

5 Hollow Body Rock

5 Hollow Body Arch

Metcon (Time)

4 RFT

5 Complex of:

Burpee

DeadLift 135/95

Hang Power Clean 135/95

10 Hand Release PushUps

15 American Swings 55/35

200 M Run

25 Air Squat

300 Meter Row

Friday 2/5/2016

CrossFit Springfield East – Workout Of The Day

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Mobility

*Allow 10 Minutes to target sore areas on the body utilize:

Foam Rollers

Strength Bands

Barbell

Lacrosse Ball

Stretching

*Get in there and loosen those muscles

Metcon (AMRAP – Rounds and Reps)

Partner WOD Friday

10 Min AMRAP

3 Thrusters 115/85

4 DeadLifts 115/85

5 Box Jumps 24/20

6 Alt DB Snatches 45/35

7 Sit Ups
*Scale weights and movements appropriately

*Athlete 1 performs 1 complete round then Athlete 2 performs round 2, this will continue through WOD accumulating AMRAP.

Rest 3 Minutes

Metcon (Time)

Metcon 2

Perform For Time:

60 Push Press 95/65

20 Lateral Bar Hops

10 Pull Ups

50 Hang Power Snatch 95/65

20 Lateral Bar Hops

10 Pull Ups

40 Dead Lift 185/145

20 Lateral Bar Hops

10 Pull Ups

30 Power Cleans 155/115

20 Lateral Bar Hops

10 Pull Ups

20 Front Squats 135/95

20 Lateral Bar Hops

10 Pull Ups

10 Bar Muscle Ups
*Scale weights and movements appropriately

*1 Athlete working at a time, partition reps anyway.

W.O.D. Wednesday 2/3/16

CrossFit Springfield East – Workout Of The Day

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Squat Clean (10 Min EMOM)

Even Min: 0-2-4-6-8

1 Clean DL

2 Hang Clean Shrug (Pos.2)

1 Hang Clean Pull

1 Squat Clean (From the ground)

Odd Min: 1-3-5-7-9

Perform: 7 Perfect Push Ups with bumper on back 35/15

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Rounds and Reps)

Eastside Scaled 11.5

20 Minute AMRAP of:

5 Power Cleans 115/85

7 Knees to Elbows

7 WallBalls 15/10 9′ Target

7 KB Goblet Squats 35/25

W.O.D. Tuesday 2/2/2016

CrossFit Springfield East – Workout Of The Day

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Deadlift

5-5-5-5-5

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

W.O.D. Saturday 1/30/16

CrossFit Springfield East – Workout Of The Day

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Shankle Complex

Perform 7 cycles; rest 2-3 minutes

1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks

one deadlift, three pulls, one squat clean, & two jerks.

Metcon (Time)

Time Cap 8 min

21-9

Hang Power Clean 135/95

S to OH Anyway 135/95

Double Unders

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 DeadLift 185/145

10 Uneven Bumper Push Ups 45/25

10 2-Hand KB Snatch 55/35

1 Rope Climb 15′