W.O.D. Saturday 2/28/15

Main – Workout Of The Day

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CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

cfopen-2015

W.O.D. Thursday 2/26/15

Main – Workout Of The Day

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Back Squat

4 x 6 @ 60% Rest 1-2 Minutes between sets

Strive for Perfect Form Every Rep!!! Rep 1 exactly like Rep 6.

Metcon (AMRAP – Rounds and Reps)

17 Minute Clock:

7 Minutes AMRAP of

10 WallBalls, 20/14lb

15 Sit Ups

Row 200m

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of

20 Double Unders

15 Sit Ups

10 DB Clean & Jerk, 35/25 x 2
Athletes can start at different WODS to accommodate for rowing.

cfopen-2015

The 2015 The CrossFit Games Open begins today! 5 weeks – 5 WODS – Divisions: Rx, Scaled, Masters & Teen. Registration for the 2015 Open is live and available online until this Sunday at 5:00PM: https://games.crossfit.com. Make sure your affiliate is CrossFit Springfield East when you register! We will be holding Open validations on Saturdays starting at 9:30AM – childcare is available till 10AM for those with little ones. You can sign up for a time slot on the board next to the front desk if you’d like or just show up and have fun!

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Also, today is coach Sarah McClanahan’s last day coaching for us – She’s currently finishing school and taking time for family! We appreciate you Sarah and wish you the best!

W.O.D. Wednesday 2/25/15

Main – Workout Of The Day

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Deadlift (10-10-8-6-6-4)

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 6 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

*Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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Today is Joe Watson’s last day as a coach at CFSE – He’s moving to Denver to pursue his career as an educator! Joe, thank you for coaching for us! Your CrossFit Springfield East family will miss you and wishes you the best in your future endeavors!

W.O.D. Tuesday 2/24/15

Main – Workout Of The Day

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Kettle Bell Swings

10-10-10-10-10 Rest 60-90 Seconds Between Sets

Metcon (Time)

For Time:

21 Thruster 95/65

21 Pullups

15 Thrusters 95/65

15 Pullups

9 Thrusters 95/65

9 Pullups

50 Burpees

9 Thrusters 95/65

9 Pullups

15 Thrusters 95/65

15 Pullups

21 Thrusters 95/65

21 Pullups

cfopen-2015

The 2015 The CrossFit Games Open begins this Thursday, Feb 26th! 5 weeks – 5 WODS – Divisions: Rx, Scaled, Masters & Teen. Registration for the 2015 Open is live and available here: https://games.crossfit.com

W.O.D. Monday 2/23/15

Announcement: This will be the last week for our Endurance class!

Main – Workout Of The Day

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Hang Squat Clean + Front Squat + Push Jerk + Split Jerk

12 Minutes to establish max load for today

Metcon (Time)

For time:

24 TTB

12 Clean & Jerk, 115/85lb

18 TTB

9 Clean & Jerk, 165/115lb

12 TTB

6 Clean & Jerk, 205/135lb

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CONGRATS to our Eastside couples that competed in the 4th Annual Couple’s Challenge this weekend! Way to represent!

W.O.D. Saturday 2/21/15

Main – Workout Of The Day

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Metcon (Time)

2015 Couples Challenge WOD 3

Perform with a partner – For Time:

50 Deadlifts 155/105

30 Chest to Bar Pullups…one partner dead hangs from the pullup bar

15 Shoulder to Overhead (each) 155/105…partner 1 completes 15, then partner 2 completes 15

100 SIMULTANEOUS AIR SQUATS

15 Shoulder to Overhead (each) 155/105…partner 1 completes 15, then partner 2 completes 15

30 Toes to Bar…one partner dead hangs from the pullup bar

50 Deadlifts 155/105

Scaled weight is 115/75

Regular pullups instead of CTB

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The Couples Challenge is TODAY from 11am-6pm! Come on out to CrossFit Springfield and cheer on your fellow Eastsiders!