W.O.D. Monday 8/29/16

CrossFit Springfield East – Workout Of The Day

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Hang Clean & Jerk Complex (10 Min EMOM)

Clean DeadLift

Hang Power Clean

Push Press

Jerk

Metcon (Time)

5 Rounds For Time

10 Front Rack Lunges 115/85

5 Burpees Over Bar

10 Toes to Bar
*RX Plus: 135/95

Same

5 Bar Muscle

Ups

index

Eastsiders…HEADS UP!!! THIS evening during the 4:30PM & 5:30PM WODs a rep from JUNK Brands will be doing a flash sale – discounts available to our athletes! Their headbands are high performance sweatbands that are used in many sports including the CrossFit Games and they are all moisture wicking. So come prepared to grab you some to accessorize your workout game!

W.O.D. Friday 8/26/16

CrossFit Springfield East – Workout Of The Day

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Metcon (10 Rounds for reps)

10 Min Partner EMOM

3 Thrusters 95/65

3 Burpees Over Bar

RX Plus: 115/85

Metcon (AMRAP – Rounds and Reps)

Partner WOD!!!

15 Min AMRAP

5 SDHP 95/65

10 Russian Swings 70/55

15 Pull Ups

20 Air Squats

25 Double Unders
RX Plus:

115/85

American Swings

C2Bar Pull Ups

MedBall Jump Squats 20/14