WOD Saturday 2/23/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 30 Shoulder Press, 95/65lb Rest 2 Minutes 30 Cal Bike Rest 2 Minutes 30 Hang Cleans, 95/65lb Rest 2 Minutes 30 Bar-Facing Burpees Rest 2 Minutes 30 SDHP, 95/65lb Rest 2 Minutes 30 Calorie Ski Rest 2 Minutes 30 TTB Rest 2 Minutes 30 KBS, 70/55lb

WOD Friday 2/22/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (*5 x 3: 60/65/70/75/80%) *After each set perform 10 Parallette Push Ups Metcon (AMRAP – Reps) 19.1 15 Min AMRAP: 19 WB, 20/14 to 10/9 19 Cal Row

12X4

CrossFit Springfield – Rowing Class 7am 4RFT “20 min Cap” 400m row 12 Ring rows 12 Box Jumps 12 Burpees 12 Air Squats View Public Whiteboard

02/21/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 8 minute warmup 100m row 10 deadlifts 45/35 20 jumping jacks 5 burpees 20 air squats Metcon (AMRAP – Rounds and Reps) 25 minute amrap 300m row 15 ring rows 10 deadlifts 135/95 5 push jerks 135/95 1 rope climb

WOD Thursday 2/21/19

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Snatch + Hang Snatch (Perform 6 sets to max load.) Hang may be performed as High or Low hang (from above or below the knee). You may perform full, power, or split snatch 2 Position Snatch: Snatch + Hang Snatch (Perform 6 sets to max load.) Hang may be …

Working Hands

CrossFit Springfield – Group WOD Running clock from go – 25 Min Cap 1,000 m row Then 3 Rounds 6 Power Cleans (135 / 95) 6 Burpees 6 Clean & Jerks Then 500 m row Then 3 Rounds 10 Strict Pull Ups 10 Push Ups Hand Release 10 KBs (53 / 35) Then 1,000 m row View Public Whiteboard Metcon …

WOD Wednesday 2/20/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Perform In teams of three – One Person works at a time – rotate in/out any way you wish: Row 10,000m Bike 200 Calories 300 *DUs 300 *Single Under Scale

02/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard ()

02/19/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 15 calorie row 20 wallballs 15 calorie bike 20 clean and jerk 95/65 15 calorie ski 20 pullups

WOD Tuesday 2/19/19

CrossFit Springfield – Group WOD View Public Whiteboard 3 Cleans (Tap & Go) (Establish Max load for today.) 15 MinutesPower or Full acceptable Metcon (AMRAP – Reps) 3 Minutes Max Power Cleans, 135/95lb 2 Min rest 3 Minutes Max Push Ups 2 Min rest 3 Minutes Max Wallballs, 20/12 to 10/9’ 2 Min rest 3 Minutes max Lateral Burpees over …

WOD Monday 2/18/19

CrossFit Springfield – Group WOD View Public Whiteboard 2 Front Squats + 1 Split Jerk (12 Minutes to establish a max load) Take barbell from rack Metcon (Time) 21-15-9 RFT – Please DO NOT drop dumbbells from overhead or shoulder position to the ground: Double DB *Deadlift, 50/35 Double DB Front Squat, 50/35 Double DB Sh to OH, 50/35 Pull …

02/18/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Front Squat (14 minute Emom ) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 20 calorie row 15 front squats 95/65 12 hand release pushups

WOD Saturday 2/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersSub 45lb barbell good mornings for back ext as needed.

WOD Friday 2/15/19

CrossFit Springfield – Group WOD View Public Whiteboard Muscle Snatch (3-3-3-3: Light) Power Snatch (2-2-2-2: Moderate load. Lift/drop and reset/lift.) Snatch (1-1-1-1: AHAP) Metcon (AMRAP – Reps) 11 Minute Clock: 2 Minutes: 12 Bar-Facing Burpees Max Snatches, 135/85lb Rest 1 Minute 2 Minutes: 12 Bar-Facing Burpees Max Snatches, 115/75lb Rest 1 Minute 2 Minutes: 12 Bar-Facing Burpees Max Snatches, 95/65lb …

WOD Thursday 2/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (7-7-6-6-5-5: 50/55/60/65/70/75% of 1RM ) Metcon (No Measure) Active Recovery Perform 4 Steady Rounds: 15 KB SDHP 12 Barbell Bicep Curls 9 Depth Box Jumps Run 300m Choose your own KB/barbell loads and box height.