09/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30-20-10 Calorie row 1 arm dmb thruster 50/35 Double kb deadlift 70/55 Farmers carry down Calorie bike Farmers carry back

WOD Thursday 9/20/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (See comments) 15 Minute EMOM. Follow this progression: 0-5: Above knee hang snatch 50-70% 5-10: Below knee hang snatch 70-80% 10-15: Snatch from the ground 80-90% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

09/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 0-5 500m row, max wallballs 5-10 500m row, max box overs 10-15 500m row, max toes to bar 15-20 500m row, max hang snatch 95/65 20-25 500m row, max burpees lateral over bar

WOD Wednesday 9-19

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (3-3-2-2-2-1-1-1-1-1) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

WOD Tuesday 9/18/18

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (5 x 8 Use same weight for all 5 sets) Metcon (Time) *4 RFT: 6 Bar Muscle Ups 12 Burpee Box Jump Overs, 24/20″ 18 Alt Steps, Stationary FatBar OH Lunges, 90/60lb (R=1/L=2) *Scale Bar Muscle Ups w 6 CTB Pull Ups (Use Bands as needed) or 12 Jumping …

09/18/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 500m row 30 double unders 20 hang cleans 115/75 800m row 600m run 30 double unders 10 hang cleans 135/95 400m run 200m row 30 double unders 5 hang cleans 155/125

WOD Monday 9/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (2×6 @60%, 2×4 @70%, 2×2 @80%) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 15 Weighted Sit Ups, 20/14lb 12/9 Calorie Bike 6 Alt 1-Arm DB Snatches, 70/50lb Please do not drop DBs from Overhead. Please wipe down Assault Bikes after use.

09/17/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Deadlift (14 minute clock, evens and odds) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 10 deadlifts 135/95 8 kb swings 55/35 10 pullups

WOD Saturday 9/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (2×4 @60%, 2×3 @70%, 2×2 @ 80%) Metcon (Time) For time: 100 Air Squats to Medball 75 Push Ups 50 Pull Ups 25 Calorie Bike

WOD Friday 9/14/18

CrossFit Springfield – Group WOD Today at each of our CFS group workouts we’ll be performing a Memorial Workout in honor of Greene County Sheriff’s Deputy Aaron Paul Roberts who died on September 7th, 2018. After clearing a 911 call in the 9500 block of Farm Road 2, Deputy Aaron Roberts was returning to service and moments later radioed that …

09/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Buy in 100 calorie row Then every 30 seconds switch athlete 100 body loves 50 box loves 20 pull-ups dog loves 100 body loves 50 bar loves 135/95 20 pull-ups rig loves Buy out 100 calorie bike

09/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute amrap 400/300 m row 12 sdhp 95/65 100m run Metcon (AMRAP – Rounds and Reps) 12 minute amrap 400/300m row 12 push press 95/65 10 ring rows Metcon (AMRAP – Reps) 10 minute time cap 1000/800m row max reps bear complex 115/75

WOD Thursday 9/13/18

CrossFit Springfield – Group WOD View Public Whiteboard A: Metcon (Time) In teams of 3, Perform 30 Rounds for time: 3 Snatches, 135/95lb 15 Wallballs, 20/14lb to 10ft While Athlete 1 does 3 Snatches + 15 Wallballs, Athlete 2 performs max Calorie Ski. Athlete 3 Rests. Rotate through in this order and Continue until each team member has competed 10 …

09/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 30 calorie row 20 1 arm oh dmb walking lunges 40/25 30 ghd’s or situps 20 pushups

WOD Wednesday 9/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Speed/Power 5 x 40m Sled Push (20 down/20 back). Rest 1-2 Minutes between efforts. Go moderate to heavy based on feel. Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups