Bad Girls, Good Times…

CrossFit Springfield – Rowing Class 7am Rowing Fran 21-15-9 Thrusters 95/65 Pullups Cal row Elizabeth on a Bike 21-15-9 Cleans 95/65 Ring Dips Assault Bike Karen, Hmmmmm 150 Wall Balls 20/14 Everytime you break 200 meter run on the assault runner View Public Whiteboard Metcon (Time) Karen, Hmmmmm 150 Wall Balls 20/14 Everytime you break 200 meter run on the …

09/18/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, no pressure, just have fun! pasrtner up 100 calorie row 50 burpees 100 calorie ski 50 bar loves 95/65 100 calorie bike 50 pullup rig loves if done in 30, repeat

Friday – 09/18/2020 – CrossFit

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (10-3-10-2-10-1) 10-3-10-2-10-1 Sets of 10 @40-50% (stay the same weight for all sets of 10) Set of 3 @70-75% Set of 2 @80-85% Set of 1 @90-95% -Rest 2:00 between sets- Record set of 1. Metcon (4 Rounds for time) Intervals Every 5:00 x 20:00 (4 Sets): 21 Wallballs (20/14#) …

Katrin 1.0

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Metcon (2 Rounds for time) Round 1: 1000m at PR pace Rest after 1000=200m easy jog 800m at PR pace Rest after 800=200m easy jog 500m at PR pace Rest after 500=200m walk 300m HOT fast as you can maintain Rest after 300=200m walk Rest 3:00 Round 2: 1000 m run for …

Thursday – 09/17/2020

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (EMOM x 12 minutes (3-3-3-3-2-2-2-2-1-1-1-1)) Minutes 1-4: 3 Reps @50-60% Minutes 5-8: 2 Reps @60-70% Minutes 9-12: 1 Rep @70-80% Percentages based off 1RM Snatch. Keep these reps above parallel (hip crease above the knee). These can be done as quick singles on the sets of 3 and 2. Record …

New Moon!!!

CrossFit Springfield – Rowing Class 7am 10 minute EMOM 1 st min. 200 m row 2nd min. max clean and jerk 95/65 Ea. person will work the black rope 3 min. 15 min AMRAP 21 GHD sit-ups 14 one-arm DB push jerks, choose a heavy DB, alternate each arm 200 m. Ski Erg 10 min AMRAP 5 TTB 5 DB …

09/17/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap 500m row 30 walking lunges 15 pullupsrx plus use 2 dmb’s 40/25

WOD Wednesday 9/16/2020

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat + Jerk (3-3-2-2-1-1: Goal today = reach ~70-80% max C&J) Metcon (Time) 25-20-15-10-5 RFT: Bearhug Lunges, 30/25 Push Press, 95/65 Box Jump or step, 24/20″ Pull Ups

Isabelle on Water and more

CrossFit Springfield – Rowing Class 7am 500 meter row buy in 30 power snatch,125/75# 500 meter row buy out For Time 200 box step ups At the top of every minute perform 3 DB thrusters, (2) DB, 35/25# After you reach 200 step ups row 750 meters For Time View Public Whiteboard Metcon (Time) 500 meter row buy in 30 …

09/16/202

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute amrap 100m row 5 burpees warmup style Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m ski 8 clean and jerk 75/55 6 hand release pushups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m row 8 hang cleans 8 ring dips ()

WOD Tuesday 9/15/2020

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 3 to 3RM: After each set Bike 12/10 Cal) Metcon (Time) 21-15-9: Deadlift, 225/145 Ring Dip REST 3 Minutes 21-15-9: KB SDHP, 55/35 Hand-Release Push Ups

09/15/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 100 double unders 80 double kb deadlifts 70/55 60 push press 95/65 40 russian kb swings 70/55 20 burpees over barbell

Abs of Iron + Cardio Push

CrossFit Springfield – Rowing Class 7am 150 weighted sit ups, 25# plate or 25 #DB. 1000 meter row 150 KB swings 45/35# 10 Cal on Bike 10 min. time cap. 1000 meters on Assault runner 6 min. time cap View Public Whiteboard Metcon (Time) 100 Cal on Bike 10 min. time cap. Metcon (Distance) 1000 meters on Assault runner 6 …

Goldilocks

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Goldilocks (Time) 12 rounds: Run 200m at 1mile PR pace, then run 200m at 1.5x that pace. (Run to the 400m mark turn around and run back for recovery. 12x)(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through. …

Monday Magic

CrossFit Springfield – Rowing Class 7am 15’ AMRAP 3 Pull-ups 5 Hang Power Cleans (95/65) 7 Box Jumps (24/20”) 300 meter row 3 rds: 10 Plate Snatches 25/15# 10 Plate OH Lunges 10 plate chops, ea side 10e Plate Russian Twists 300 meters on ski erg View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 3 Pull-ups 5 …