WODS for the Week of 2.10.2019

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.

Two Rounds:

You will have ten minutes to complete two rounds. Once completed you will rest remaining time.

80 Double Unders (Scale with 160 singles)

20 Burpees

21/18 Calories Assault Bike

then,

Two Rounds:

You will have 7 minutes to complete two rounds. Once completed you will rest remaining time.

40 Double Unders (Scale with 80 singles)

10 Burpees

15/12 Calories Assault Bike

Rest 3:00 minutes

Two Rounds

You will have 4 minutes to complete two rounds.

20 Double Unders (Scale with 40 singles)

5 Burpees

9/6 Calories Assault Bike

Workout Detail:

Go hard and fast to get the reps and rounds completed.

Workout Score:

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.

Workout Detail:

You will start the workout with the front squats.  You will then commence into the 5K Ski Erg.

Workout Score:

The score will be the total amount of time to complete 5K Ski or Total Meters on the Ski Erg in Thirty Minutes.

 

 

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