WOD Wednesday 12/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (4 x 10) Metcon (Time) 10 RFT: 10 KB SDHP, 70/55lb 10 Parallette PushUps

WOD Tuesday 12/18/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Rack Lunge (5 x 8 steps, Stationary | Alternate legs) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 15 Alt Stationary Bearhug Lunges, 20/14lb Medball 12 Burpees 9 TTB

12/18/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 500m run 50 air squats (55/35 kb) 800m row 400m run 40 pushups 600m row 300m run 30 good mornings (45/35) 400m row 200m run 20 ring pullups

12/17/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 minute amrap 400/300m row 6 clean and jerk 135/95 12 reverse burpees Clean and Jerk (14 minute emom evens/odds)

WOD Monday 12/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (See comments for format) 15 Minute Clock: 0: 40% x 2 1: 45% x 2 2: 50% x 2 3: REST 4: 60% x 1 5: 65% x 1 6: 70% x 1 7: REST 8: 80% x 1 9: 85% x 1 10: 90% x 1 11: REST …

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner Workout 3 Rounds for Time 60 Calorie Bike 40 OHS 115/80 20 HSPU One person works at a time. Split the work however you wish.

WOD Saturday 12/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (3-3-3-3-3-3-3: 40/50/60/70/75/80/85%) Metcon (Time) 4 Rds For time: 30 DUs 20 Wallballs, 20/14lb to 10/9’ 10 Pull Ups 5 C & J, 135/95lb RX+ 4 Rds For time: 30 DUs 20 Wallballs, 30/20lb to 10/9’ 10 CTB Pull Ups 5 C & J, 155/105lb

12/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner friday fun day!! 30 sprint baton switches buy in 30 minute clock 50 calorie row 100 body loves 50 calorie bike 50 wallball loves 20/14 50 calorie ski 50 pullup rig loves 100 body loves

WOD Friday 12/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: Partner WOD – One person works at a time: 100 Calorie Row 50 Synchro Burpees 100 One-Arm DB Hang Snatches, 50/35lb 50 Synchro TTB

WOD Thursday 12/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (10 Min EMOM: 1 Rep. Build to max) Metcon (Time) 5 RFT: 10 Hang Cleans, 135/85lb 20 Push Ups 30 DUs

12/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 30/20 calorie row 5 squat cleans 135/95 10 box overs 15 ring dips Scale ring dips with tricep dips off box

WOD Wednesday 12/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (10 Minutes: 5-4-3-2-1 to Max Load) Metcon (Time) 3 Rounds: 15 1-Arm DB Thruster, 50/35lb 15 Pull Ups 30/20 Cal Bike 2 Rounds: 12 DB Thrusters, 50/35lb 12 CTB Pull Ups 30/20 Cal Row 1 Round: 9 DB Squat Clean Thruster, 50/35lb 9 Ring Muscle Ups 30/20 Cal Ski

12/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) amrap 12 minutes 12 bench press 95/65 14 toes through ring 16 calorie ski Metcon (AMRAP – Rounds and Reps) 12 minute amrap 12 sdhp 95/65 14 ring rows 16 calorie row Metcon (No Measure) 10 minute emom evens-15 ab mat situps odds-15 toes to …

12/11/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 100 situps 90 kb swings 55/35 80 pushups 70 goblet squats 55/35 60 calorie row 40 push press 2 dumbbells 50/35 20 burpee pullups

WOD Tuesday 12/11/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 4: After each set Run 200m) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 2-4-6-8-10-etc… Sit Ups KBS, 55/35lb Burpees Score as Rounds and Reps (e.g. If you finish the round of 18 in 20 minutes your score is 18+0) Compare to 12/11/17