W.O.D. Monday 8/18/14

Main – Workout Of The Day

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Back Squat

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Shoulder Press

Perform all sets 5-5-5-5-5 @ 75-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

50 Back Squats, 135/95 for time (Record this time on 2nd MetCon listed below)

With any remaining time perform AMRAP of 5 Clean & Jerk, 135/95 and 5 Ring Muscle up

Metcon (Time)

50 Back Squats 135/95 for time

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ATTENTION STUDENTS! CrossFit Springfield East offers full-time students (12 + hours) a discounted rate of $50 plus tax per month! In order to qualify for this awesome deal please present a copy of your current class schedule and your student ID at sign up each semester. Don’t miss out – take advantage of this half price offer! (*Not valid with any other discounts)

W.O.D. Friday 8/15/14

Main – Workout Of The Day

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Skills and Drills

10 Minutes to establish a score for each of the following:

L-Sit (Hold L Sit for max seconds)

Handstand Hold (Record max seconds held)

Hang from pull-up bar

Record max seconds

Metcon (Time)

15 Power Snatches, 135/95lb
30 Reverse Burpees (sit up to jump and clap simultaneously)
45 KB Swings, 70/55lb
60 Air Squats
75 Double Unders

GunsnHoses14

Guns & Hoses will be held at CrossFit Springfield tomorrow at noon!