W.O.D. Wednesday 7/29/15

CrossFit Springfield East – Workout Of The Day

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Push Jerk

4-4-4-4

Front Squat

4-3-3-3-3

Metcon (Time)

MetCon A

5 Min Cap

30 Sit Ups

20 Hang Power Cleans 95/65

10 Box Overs 24/20

20 Push Press 95/65

30 Push Ups

Clean and Jerk

Establish a 1 rep Max

8 Min to establish a 1 Rep Max

***2 min transition time for Met Con B**

Metcon (AMRAP – Rounds and Reps)

MetCon B

5 Min AMRAP

5 Burpees Over Bar

3 Power Cleans 155/115

W.O.D. Monday 7/27/15

CrossFit Springfield East – Workout Of The Day

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Metcon (Weight)

10 Min EMOM

3 Toes to Bar

1 Power Clean

1 Front Squat

1 Squat Clean

Metcon (Time)

4 RFT

25 Double Unders

20 Alternating DB Snatches 45/35

15 Calorie Row

10 Burpees

5 Bar Muscle Ups
Scale: 2-1 DU

Bar MU: 5 C2B PU & 5 Ring Dips/Forward Box Press Outs

**Athletes may switch calorie row due to availability.

W.O.D. Saturday 7/25/15

CrossFit Springfield East – Workout Of The Day

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Shoulder Press

5-4-3-2-2-2

Allow 20 Minutes for both Strength Movements

Push Press

4-3-2-2-2

Metcon (Time)

4 RFT

5 Burpees

7 Thrusters 115/85

9 Parallette Push Ups

11 BarBell SDHP 115/85

ANNOUNCEMENT: Eastside athlete and local MMA fighter, Zane Schmeeckle, is fighting this evening at Cartoons here in Springfield. The fights begin @ 8:00PM and tickets start at $20. He’s sponsored by CrossFit Springfield East so come on out and cheer him on!

W.O.D. Friday 7/24/15

CrossFit Springfield East – Workout Of The Day

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Front Squat

5-5-4-4-3-3

15 Min for Strength Component

Metcon (AMRAP – Rounds and Reps)

**Set Time for 20 Min.

Partner WOD

Metcon 1

8 MIN AMRAP

10 Burpee Box Over 20″

10 Pull Ups

10 Wall Balls 20/14
2 Min Rest

1 Athlete working at a time, Partition reps any way you want.

Get Ready for Metcon 2

Metcon (Time)

Metcon 2

For Time: 10 min Cap

60 Partner Medball Sit Ups 20/14

50 KB American Swings 55/35

40 Push Press 115/85

30 Ring Rows

20 Hang Power Clean 115/85

10 Hand Stand Push Ups
1 Athlete working at a time other than the Partner Sit Ups.

Any unfinished reps after time cap will be added to 10 min.

HOA-15--Badge-logo4

Registration for The 2015 Heart of America Affiliate Team Competition presented by Junk Brands | 1st Phorm opens THIS WEEKEND:

Masters Division Registration will open Today at 8pm
Scaled Division Registration will open on Tomorrow, July 25th at 5pm
Prescribed Division Registration will open on Sunday, July 26th at 5pm

Visit http://heartofamericacompetition.com/ for event details and sponsor/vendor opportunities.

W.O.D. Thursday 7/23/15

CrossFit Springfield East – Workout Of The Day

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Clean and Jerk

15 Minutes establish a 1 Rep Max

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

5 Shoulder to Overhead 135/95

10 Russian Swings 70/55

10 Toes to Bar

15 DeadLift 135/95

200 M Run

Registration for The 2015 Heart of America Affiliate Team Competition presented by Junk Brands | 1st Phorm opens THIS WEEKEND:

Masters Division Registration will open on Friday, July 24th at 8pm
Scaled Division Registration will open on Saturday, July 25th at 5pm
Prescribed Division Registration will open on Sunday, July 26th at 5pm

Visit http://heartofamericacompetition.com/ for event details and sponsor/vendor opportunities.

W.O.D Wednesday 7/22/15

CrossFit Springfield East – Workout Of The Day

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Skills and Drills
Allow 15 Minutes

Rope Climbs
Pistol Squats
Ring Muscle Up

Metcon (Time)

Perform the Following Movements
For Time:

1 Rope Climb 15′
30 Uneven Bumper Push Ups 45/25
1 Rope Climb
200 M Run
1 Rope Climb
10 Pistol Squats L=1 R=2
1 Rope Climb
5 Ring Muscle Ups
1 Rope Climb
10 Pistol Squats
1 Rope Climb
200 M Row
1 Rope Climb
30 Uneven Bumper Push Ups 45/25
1 Rope Climb

HOA-15--Badge-logo4

HOA2015

Registration for The 2015 Heart of America Affiliate Team Competition presented by Junk Brands | 1st Phorm opens THIS WEEKEND:

Masters Division Registration will open on Friday, July 24th at 8pm
Scaled Division Registration will open on Saturday, July 25th at 5pm
Prescribed Division Registration will open on Sunday, July 26th at 5pm

Visit http://heartofamericacompetition.com/ for event details and sponsor/vendor opportunities.