W.O.D. Friday 5/22/15

CrossFit Springfield East – Workout Of The Day

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Bench Press

8-6 Warm Up 4-4-4-4-4

Metcon (Time)

Partner WOD

30 Min Time Cap

Perform the Following for Time:

1 Mile Run Relay

75 Hang Power Snatches 75/45

150 Double Unders

75 Thrusters 75/45

1 Mile Row relay
Mile Relay and Row Relay: Partner A runs 400 M Tags Partner B. Partner B then Runs 400 M and so on till both partners runs 2-400 M Run. This also applies to Row Relay. Partners will use 1 rower switching between each 400 M row.

Hang Power Snatches & Double Unders & Thrusters. 1 athlete working at a time, you may partition reps any way you want.

Scale 2:1 DU


W.O.D. Tuesday 5/19/15

CrossFit Springfield East – Workout Of The Day

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Pause Press and Pause Split Jerk (2 Push Press + Split Jerk )

Establish Max Load

Metcon (Time)

For Time:

1 Mile Run

75 Air Squats

50 Double Unders

25 *Burpee-MedBall Clean-WallBall 20/14
Post 1 Mile Run Time on Comments

DU=100 Singles

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Congrats to East-Side athletes, Tyler and Emily… They are officially Mr. & Mrs. Morris!!!

W.O.D. Monday 5/18/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

12 Min EMOM

Perform Complex:

Min: 0-5

DL+HPCLN+HSQTCLN

**Work up to 70-80% of 1RM Front Squat. Once weight is established perform remaining minutes with established weight.

Min: 6-12

DL+2HPCLN+HSQTCLN

Metcon (Time)

4 RFT

5 Squat Cleans 135/105

10 Toes to Bars

15 Hand Release Push Ups

200M Run

25 American Swings 55/35

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East-Side members that competed in the Tough Mudder! Great Job!!!

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

CrossFit Springfield East – Workout Of The Day

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Partner Eight-Ball (Time)

Partner “A” completes one entire round and then physically tags off to Partner “B” who completes one entire round. Continue on in this fashion until both athletes have performed 4 rounds each (8 total, for time). There is a 40 minute time limit.

8 KB Swings 55/35lb

8 Pull-ups

8 Box Jumps 24/20″

8 Thrusters 95/65lb

8 Knees to elbows

8 Deadlifts 205/135lb

8 Push-ups

8 Push Press 95/65lb

DO NOT DROP BARS FROM OVERHEAD.