W.O.D. Tuesday 9/1/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

8 Min EMOM

Bar Work (No weights-Technique)

3 High Hang Shrugs (Pos.3)

3 Low Hang Scoop/Sweep Shrugs (Pos.2)

3 Low Hang Scoop/Sweep Shrug Elbows High

3 Low Hang Power Snatch
**Focus on Technique-Feel the Steel**

* The first 2 minutes bar work you may increase weight after 2nd minute*

800m Run (Time)

Max Effort 800m Run
10 Minute Cap.

If you are done within the time cap- Get out there and cheer the other runners in, Help them out!!! We support each other during this journey.

Metcon (Time)

For Time:

10 Min Cap

12-9-6

Power Snatch 135/95

Toes to Bar (Hollow Body/Arch)
*Scale Weight and Movements Appropriately*

This is an all out workout- Go to Town!!!

Burpees (Time)

30 Burpees

Max Effort
May split groups in 2. Find Pull Up bar that you can just barely reach. Perform Burpee jump and touch PU Bar overhead.

Allow 10 Minutes for this portion. Athletes help each other out!! Cheer em on!

W.O.D. Monday 8/31/15

CrossFit Springfield East – Workout Of The Day

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Deadlift

5-3-2-1-1-1

1 Rep Max

Shoulder Press

5-3-2-1-1-1

1 Rep Max

**Allow 25 Minutes for Both Strength Components

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 WallBalls 20/14

15 American Swings 55/35

15 Sit Ups

10 Box Jumps 24/20
**Scale Weight Appropriately**

**RX PLUS **

WB-25/20

KB-70/55

BJ-30/24

If Choosing to RX Plus use all weight and height changes- do not RX Plus 1 weight and not the other 2.

W.O.D. Saturday 8/29/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Time)

Alright EastSiders. Tomorrow

Team WOD.

Team of 4 (2F & 2M) we will try our best

Random Draw

Be Prepared for anything

New Skills Functional Movements.

**Bring gloves light gloves for handling wood.

**Bring rope climbing gear

4 Rounds of inside and outside work!!!!

Tires

Logs

Ropes

Weights

Jumping

Swimming (Just Kidding)

Get Ready for some Fun!!

W.O.D. Friday 8/28/15

CrossFit Springfield East – Workout Of The Day

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Metcon (No Measure)

10 Min EMOM

0-2-4-6-8

6 Hollow Body on the floor

6 Hollow Arch on the floor

1-3-5-7-9

5 Toes to Bar

Metcon (Time)

Partner WOD

35 Min Cap

Perform For Time:

15-12-9

Hang Power Clean 115/85

Wall Balls 20/14

400 M Sandbag Run 60/35

12-9-6

DeadLift 135/95

Shoulder to Overhead 135/95

400 M Sandbag Run 60/35

40 DB Snatches 45/35

100 DU

20 DB Snatches

100 DU

40 DB Snatches

W.O.D. Tuesday 8/25/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

10 Minute EMOM

1 Power Clean

3 Front Squats

1 Jerk (Push/Split)

Metcon (Time)

4 RFT

3 Rope Climbs 15′

15 American Swings 55/35

9 Burpees Over Bar

5 Thrusters 115/85

200 M Run
**Scale Climbs- 3:1 Rope Pull Ups

RX PLUS: If technique is there if not do not consider.

American Swings 70/55

Thrusters 135/95

May Start in different position to accommodate for Rope availability