WOD Monday 8/26/19

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Thruster (4 x 8, After each set 100m *Farmer’s Carry) Take Fatbar from the ground*Please return all KBs or DBs used for farmers carry to their proper places. Thank you. Metcon (AMRAP – Reps) 8 Minute AMRAP: 8 MedBall G to OH, 20/14lb 8 MedBall Stationary OH Lunges, 20/14lb 8 Knees …

WOD Saturday 8/24/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – 3 Rds For Time 20 Synchro Deadlifts, 135/95 20 Synchro Hand-Release Push Ups 20 Synchro 1-Arm **DB Snatch, 70/50 (Alt Arms Not Required) 20 Synchro Lateral Burpees Over Bar 200m Run Together REST 2 Minutes **DO NOT drop DBs from Overhead.

WOD Friday 8/23/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (6 x 3: Goal = Work Up To ~ 70-80% of your 1RM OHS) Metcon (AMRAP – Reps) 12 Minute AMRAP: 30 DUs 15 WallBalls, 30/20lb to 10/9’ 10 CTB Pull Ups

WOD Thursday 8/22/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Active Recovery Perform 4 Steady Rounds: 18 Sit Ups 15 KB SDHP 12 Barbell Bicep Curls 9 Depth Box Jumps Run 300m Choose your own KB/barbell loads and box height.

08/22/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap 20/15 calorie row 5 bear complexes 10 pullups 15 situps w/ kn 25/15 add weight each round by 5-10 #’s

WOD Wednesday 8/21/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 6: Build to AHAP for 6 reps) Metcon (Time) Working 30 Seconds On / 30 Seconds Rest, Perform the following for time: 50 Burpees 50 Plate G to OH, 45/25 50/40 Calorie Bike

08/21/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Weight) 6 minute warmup 100m row 100m run 5 burpees 10 air squats Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m row 10 med ball cleans 10 ring rows 5 burpee pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m row 10 reverse burpees 10 ring …

WOD Tuesday 8/20/19

CrossFit Springfield – Group WOD View Public Whiteboard Bent Over Row (4 x 12 R/L Use DBs or KBs) Metcon (Time) For time: Row 600/500m 5/3 Ring Muscle Ups Run 400m 5/3 Ring Muscle Ups Ski 200m 5/3 Ring Muscle Ups Ski 200m 5/3 Ring Muscle Ups Run 400m 5/3 Ring Muscle Ups Row 600/500m Scale 5/3 Ms Up = …

WOD Monday 8/19/19

CrossFit Springfield – Group WOD View Public Whiteboard Pause Clean + Pause Jerk (Lift EMOM for 8 Minutes AHAP w/ perfect technique ) https://youtu.be/tnueg0qvdmk Pause at or slightly below knee for a 2-3 sec count, then power or full clean. Recover/reset for the jerk. Pause for a 2-3 sec count in the dip, then split or push jerk. Metcon (AMRAP …

WOD Saturday 8/17/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (5 x 6, After each set perform 6 Strict Pull Ups) Metcon (AMRAP – Reps) 11 Minute AMRAP: 5 Devil’s Press, 40/25 x 2 DBs 7 Pull Ups 9 Front Squats, 95/65 21 reps Per Round.

Friday 8/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – 1 person works at a time. The other rests then switch… 1000m Run or 1200m Row together 90 AbMat SitUps 8 rope climbs, 15’ 70 Wallballs, 20/14 60 Bench Press, 165/110 50 kb sdhp, 100/70 40 HSPU

WOD Thursday 8/15/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (3-3-2-2-1-1 to max load for today) Metcon (Time) 5 RFT: 20 One-Arm DB Hang Snatch, 50/35lb 15 Box Jump Overs, 24/20″ 10 Pull Ups

08/15/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute clock 80 wallballs 80 kb swings 55/35 80 overhead squats 75/55 80 toes through rings every time you break, row 300/200. every time you row, thats a rep. your score is how many times you had to row

08/14/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 10 minutes skills on rowing Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15/10 calorie row 10 sdhp 95/65 5 reverse burpees Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m row 10 hang cleans 115/75 20 situps

WOD Wednesday 8/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Jerk (5-4-3-2-1 to max for today) Metcon (Time) Partner WOD For time: 50 Synchro Sh to OH, 115/80 Run 500m Together 50 Synchro *Burpees over Bar Run 500m Together *B.O.B may be performed laterally – bar-facing not required.