W.O.D Saturday 10/20/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time and max load C & J: 25 Bar-Facing Burpees Run 500m 5 Clean & Jerks 20 Bar-Facing Burpees Run 400m 4 Clean & Jerks 15 Bar-Facing Burpees Run 300m 3 Clean & Jerks 10 Bar-Facing Burpees Run 200m 2 Clean & Jerks 5 Bar-Facing Burpees Run 100m 1 …

WOD Friday 10/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (3 x 3 | 3 x 2 | 3 x 1: Light/Moderate/AHAP ) Metcon (Time) For time: 30 Push Press or Jerk, 95/65 30 Back Squats, 95/65 30 Pull Ups 20 Power Cleans, 115/75 20 Front Squats, 115/75 20 CTB Pull Ups 10 Power Snatch, 135/85 10 Overhead Squats, 135/85 10 …

WOD Thursday 10/18/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (WU:9/6/3 then, 12-12-12: 50/60/70% of 1RM) Metcon (Time) Partner WOD For time: 100 KB SDHP, 70/55lb | Partner holds static Deadlift, 155/105lb 100 Calorie Bike | Partner holds static front rack, 155/105lb 100 Weighted Sit Ups, 20/14lb | Partner hangs from rig

WOD Wednesday 10/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (3 x 3, 3 x 2, 3 x 1: Light/Moderate/Heavy) Metcon (AMRAP – Reps) 4 Minutes AMRAP, 2 Minutes Rest x 3 (16 Min Clock): 12 Reps, One-Arm DB Thruster, 50/35lb 9 TTB 6 Burpee-touch-Pull Up bar w both hands

WOD Tuesday 10/16/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 Rds for time and max load clean (3 reps): 50 Double Unders *Ski 30 Calories/Run 400m/Row 500m/Bike 1 Mile **3 Cleans *Choose One. Alternate or switch each round if you wish. **Progress load each round. You are allowed to drop and reset on each rep. Power, Split, or Full. …

WOD Monday 10/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Split Jerk (1-1-1-1-1-1-1: Build to max for today) Metcon (AMRAP – Reps) 15 Minute AMRAP: 15 Wallballs, 20/14lb to 10/9’ 12 Box Jump or Step Overs, 24/20″ 9 Pull Ups RX+ 30/20lb Wallball to 10/9’ 12 Box Jump Overs, 24/20″ 9 CTB Pull Ups

WOD Saturday 10/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (See comments for format) 12 Minutes: 0-2: Light warm up x 5 2-4: Medium warm up x 4 4-6: Heavy warm up x 3 6-8: AHAP x 2 8-10: AHAP x 2 10-12: AHAP x 2 Metcon (Time) Partner WOD – Perform 6 Rds For time – alternate movements: 20 …

WOD Friday 10/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (12 min clock: 6 min EMOM + 6 min every 90 sec) See link for example: https://youtu.be/W8QBSDzO39E Metcon (Time) 3 RFT: 21 DB Alt 1-Arm Snatches, 70/50lb 15 Pull Ups 9 Burpees Over DB

10/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 minute clock friday fun day, partner up! 2 calorie row 2 med ball cleans 2 bar loves 95/65 2 calorie bike 2 body loves increase by 2 reps each round, split reps however

WOD Thursday 10/11/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 90 Sit Ups 80 Push Press, 45/35lb 70 Jumping Pull Ups 60 Wallballs, 20/14lb to 10/9’ 500m Run 40 Box Jump or Step Ups, 24/20″ 30/20 Calorie Bike 1 Rope Climb, 18’

10/11/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds) 25 minute clock 200m row 200m run 1 rope climb rest 2 minutes 300m row 300m run 1 rope climb rest 2 minutes 400m row 400m run 1 rope climb etc… scale running for bike if medically needed, 1:1 on time for row Metcon (AMRAP – Rounds …

10/10/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 7 rounds 7 calorie row 7 pushups 7 russian kb swings 70/55 7 kb stationary lunges (1 kb) 70/55 7 kb deadlifts (2 kb’s) 70/55 7 pullups

WOD Wednesday 10/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-5-5-5-5-5: 50/55/60/65/70/75%) Metcon (Time) 6 RFT: 12 KBS, 55/35lb 12 Push Ups 12 Stationary Medball Bearhug Alt. Lunges, 30/20lb

WOD Tuesday 10/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (4 x 5 at 55/60/65/70% of 1RM) Metcon (Time) 27-21-15-9 RFT: OHS, 95/65lb TTB

10/09/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 minute rounds 0-5 500/400m row max clean and jerk 95/65 5-10 500m row max situps 10-15 500m row max thrusters 95/65 15-20 500m row max ring rows 20-25 500m row max sprints cone to cone