07/10/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute clock each person does the reps, partner a does ** reps, then partner b 300m row 5 burpees touching rig 7 pullup rig loves 10 bar loves 95/65 or 135/95 both run 200m together

Friday Moves

CrossFit Springfield – Rowing Class 7am 10 power cleans 95/65 5 Pull ups 300 meter row 5 pullups 10 Front Squats 95/65 12 minute AMRAP 12 minute AMRAP 200 meter row 5 thrusters 95/65 5 plate sit ups 25# 5 push ups 2min. Max Kettle Bell Swings 45/35 rest 2 min. 2 min. Max Air Squats rest 2 min. 2 …

WOD Friday 7/10/2020

CrossFit Springfield – Group WOD View Public Whiteboard Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest Back Squat (6 x 3 On your own. This piece is optional.)

its a long day

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Metcon (Time) Each athlete will run a sequence of progressive longer runs to shorter runs.  The pace and rest TBD by the athlete, but your rest period can be no longer than :60 seconds. You can choose to range from a fast pace to moderate pace throughout the workout. You will …

Pushing The Cardio Wall

CrossFit Springfield – Rowing Class 7am Row 1,000 meters 20 Cal. on Bike Row 750 meters 30 Cal. on bike Row 500 meters 40 Cal. on bike Row 250 meters 50 Cal on bike View Public Whiteboard Metcon (Time) Row 1,000 meters 20 Cal. on Bike Row 750 meters 30 Cal. on bike Row 500 meters 40 Cal. on bike …

WOD Thursday 7/9/2020

CrossFit Springfield – Group WOD View Public Whiteboard Active Recovery Bike / Ski / or Row 100 Calories Perform 4 x 12 sets of Alt DB Bicep Curls Perform 4 x 8 sets of Bench Press Take your time. Talk w friends. Enjoy your pump.

07/09/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 500m row 5 clean and jerk 95/65 (go up each round in weight) 500m ski 10 pullups

Heat Wave

CrossFit Springfield – Rowing Class 7am 21-15-9-15-21 Box Jump Overs (24/20) KB Swing (45/35) Devils Press 40/25 Cal Row View Public Whiteboard Metcon (Time) 21-15-9-15-21 Box Jump Overs (24/20) KB Swing (45/35) Devils Press 40/25 Cal Row

07/08/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50-40-30-20-10 calorie row deadlift 2 kb’s 55/35 push press 75/55

WOD Wednesday 7/8/2020

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up (No Measure) WARM UP Perform 3 Steady Rds… 12 Ring Dips 24 Sit Ups 36 DUs // 50 SUs Sumo Deadlift (6 x 3 build to AHAP for today ) Metcon (AMRAP – Reps) 12 Minute AMRAP – Follow 5-10-15-20-Etc Rep Scheme: Box Step or Jump, 24/20″ KBS, 55/35lb Calorie Row

07/07/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20 calorie row 30 situps 40 double unders 50 walking lunges

WOD Tuesday 7/7/2020

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (Low or high. Power or full. 6 x 2 to max load) A: Metcon (AMRAP – Reps) Buy In – 2 Minutes Max Reps TTB (A) Then Perform for Total Time (B). Deduct 2 minutes when you record in WODIFY: 21-15-9: Hang Power Snatch, 95/65 Lateral Burpees Over Bar Run …

Strength and Stamina

CrossFit Springfield – Rowing Class 7am 3 rds for Time 30/25 Cal row 30 wall ball shots 30/20 lbs. Back Squat 5×5 add weight ea load 60/65/70/75/ 80 % of 1 rep max 115/10 Cal bike between ea set. 3 rds for Time 10 Bar Bell push press 95/65 15/12 Cal. ski View Public Whiteboard Metcon (Weight) Back Squat 5×5 …

WOD Monday 7/6/2020

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (5 x 5 @ 55-60-65-70-75% of 1RM ) Metcon (Time) 4 Rds For Time: 20/16 Cal Row 20 Wallballs, 20/14 to 10/9 20/16 Cal Bike 20 Push UpsFirst come, first served on the bikes and rowers – if you need to sub, perform 20/16 Cal Ski or Run 200m.

07/06/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Front Squat (12 minute emom) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 10 front squats 95/65 8 pushups 5 burpees lateral over bar