11/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15/10 calorie row 10 cone touches 15 med ball cleans Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20/15 calorie row 12 hang clean and jerk dmb 50/35 24 double unders Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20/15 …

WOD Wednesday 11/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch Balance (3-2-1-1-1-1-1) Metcon (Time) For time: 3 Rds: 400/300m Row 20 Ring Push Ups 50’ Bear Crawl 3 Rds: 20 Sit Ups 10 Overhead Squat, 95/65lb 50’ Bear Crawl 3 Rds: 10 Pull Ups 5 Box Jump Overs, 30/24″ 50’ Bear Crawl

11/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 30/20 calorie row 18 thrusters 95/65 16 ring rows 8 burpees touching the pullup bar

WOD Tuesday 11/13/18

CrossFit Springfield – Group WOD View Public Whiteboard “Cluster” (Clean + Thruster) (10 minutes to est. 1RM for today) Clean may be performed as power, split, or full) Metcon (Time) Partner WOD For Time – 1 Person Works At A Time: Row 100 Calories 80 Pull Ups 60 KBS, 70/55lb 40 Bar-Facing Burpees 20 Squat Clean Thrusters, 155/105lb

11/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 10 power cleans 135/95 14 box overs Deadlift (14 minute clock evens/odds)

WOD Monday 11/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch Grip Deadlift (5-4-3-2-1 @ 70/80/90/100/110% of 1RM Snatch) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 30 DU 20 Wallballs, 20/14lb to 10/9’ 10 Snatches (begin at 95/65 and increase by 10lb each round) Scale by beginning lighter and increasing loads in smaller increments if necessary.

WOD Saturday 11/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat + Jerk (12 minutes to establish max load) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 12 Thrusters, 95/65lb 9 Box Jump Overs, 24/20″ 6 Burpees over barbell

WOD Friday 11/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 4 Rds For time and for max load clean: •15 Stationary Weighted DB Lunges, 40/25lb x 2 •10 Devil DB Presses, 40/25lb x 2 (Double DB Burpee to OH) •1 Clean for max load (Squat or Power) Clean (1-1-1-1 to max for today)

11/09/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up!! 3 person teams 15 minute amrap 1 person rows, while the other 2 amrap 20 wallball loves 10 bar loves 95/65 5 burpees over the bar switch whenever 15 minute amrap 1 person always rows, while the other 2 amrap …

11/08/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row burpees over the erg rest 90 seconds 21-15-9 calorie bike sdhp 95/65 rest 90 seconds 21-15-9 calorie ski clean and jerk 115/85

WOD Thursday 11/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

WOD Wednesday 11/7/18

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (4-4-4-4-4: Progress to max load for 4 reps) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 RFT: Shoulder to Overhead, 165/105lb 25 Double Unders

11/07/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50-40-30-20-10 calorie row wallballs 20/14 pushups step ups with wallball overhead

WOD Tuesday 11/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (3-3-2-2-1-1-1-1: Light / Moderate / AHAP) Metcon (Time) For time: Row 1000m 50 OHS, 65/45lb 30 Pull Ups

11/06/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m run 10 power cleans 115/75 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 10 deadlifts 135/85 10 ring rows Metcon (AMRAP – Rounds and Reps) 10 minute clock 800m row or run buy in (only one time) amrap …