Crossfit Springfield Reppin at Midwest Meltdown!
We wanted to shout out to all of the athletes who participated in the Midwest Meltdown last weekend. Great job by all participants and friends and family who watched our athletes compete. Crossfit Springfield was well represented on the podium. Awesome work everyone.
WODS for the Week of 2.10.19
Short Interval 2.11.19
dubs, burpees, bike, oh my
Twenty One Minute continuous clock.
You will have ten minutes to complete two rounds. Once completed you will rest remaining time.
80 Double Unders (Scale with 160 singles)
21/18 Calories Assault Bike
You will have 7 minutes to complete two rounds. Once completed you will rest remaining time.
40 Double Unders (Scale with 80 singles)
15/12 Calories Assault Bike
Rest 3:00 minutes
You will have 4 minutes to complete two rounds.
20 Double Unders (Scale with 40 singles)
9/6 Calories Assault Bike
Go hard and fast to get the reps and rounds completed.
Your score will be the total time for each two round increment. You will have three (3) separate scores.
Long Interval 2.14.19
do you love me
Thirty Minute Time Cap
5K Ski Erg
E2O2M (Every two minutes on the two minutes)
Athlete will perform five (5) front squats 115/75. Once athletes are done with front squats then you will continue skiing. Each athlete will clean the bar into to position for the front squats. The first front squat can be a squat clean.
You will start the workout with the front squats. You will then commence into the 5K Ski Erg.
The score will be the total amount of time to complete 5K Ski or Total Meters on the Ski Erg in Thirty Minutes.