01/29/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200m row 20 double unders 7 burpees Metcon (AMRAP – Rounds and Reps) 10 minute amrap 7/5 calorie bike 10 deadlifts 135/95 5 burpees Metcon (AMRAP – Rounds and Reps) 8 minute amrap 2 cone touches (down and back rig) 20 situps …

WOD Wednesday 1/29/20

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean (6 x 2 progress load to max for today) Metcon (Time) 7 RFT: 7 Box Jump Overs, 24/20″ 7 DB Hang Squat Cleans, 50/35 x 2 7 Ring Rows

WOD Tuesday 1/28/20

CrossFit Springfield – Group WOD View Public Whiteboard KOBE (Time) “KOBE” . 5 Rounds: 8 Ground to OH, 95/65 9 Toes To Bar 13 Bar-Facing Burpees 24 KBS, 55/35 41 Sit Ups . Rest 2 Minutes . Then, 81 Double Unders . Inside The Numbers: 5 NBA Championships 8 Original Jersey Number 9 Victims of the helicopter crash 13 Gianna …

01/28/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 calorie row strict press barbell (weight up to you) calorie ski power cleans 145/105

01/27/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Bench Press (12 minute clock emom) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 300m row 15 back squats 95/65 10 pullups

WOD Monday 1/27/20

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 5: Increase load each set) Bench Press (5 x 5: Increase load each set) Metcon (AMRAP – Reps) 13 Minute AMRAP: 40 Air Squats to Medball 30 Push Ups 20 Pull Ups 10 Devil’s Press, 40/25 x 2 DBs

WOD Sunday 2pm

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Teams of 2: 4 Rounds For Time: 30/25/20 Calorie Ski (switch every 15/10 Calories) 20 Clean and Jerks (switch every 5 reps) 150 Double Unders (switch every 25 reps) Clean and Jerk weight increases each round as follows: Round 1: 115/75# Round 2: 135/85# Round 3: 155/95# Round 4: 175/105# …

WOD Saturday 1/25/20

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean Thruster (12 Minutes to establish max load) Liftoff barbell from the ground. Full squat clean from the hang (high or low) directly into a thruster. Metcon (Time) Partner WOD – 5 Rounds For Time: 40 DUs | 80 SU Scale 30 Wallballs, 20/14 to 10/9 20 TTB 10 Synchro …

WOD Friday 1/24/20

CrossFit Springfield – Group WOD View Public Whiteboard Split Snatch (8 Minute EMOM: 2-2-2-2-1-1-1-1) Metcon (Time) 21-15-9: Stationary Alt Lunges (R/L=1) Pull-ups Alt 1-Arm DB Snatch, 50/35lb Box Step or Jump, 24/20″ Kettlebell Swings, 55/35lb RX+ 21-15-9: Jumping Switch Lunges (R/L=1) CTB Pull-ups Alt 1-Arm DB Snatch, 70/50lb Box Jumps, 24/20″ Kettlebell Swings, 70/55lb

01/24/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) friday fun day, partner up, 6 rounds 1 minute max reps, 30 seconds rest and transition a-max reps bar love 95/65 b-pullups a-max reps bar love b-toes to bar a-max calorie row b-max air squats a-max calorie ski b-max hand release pushups

WOD Thursday 1/23/20

CrossFit Springfield – Group WOD View Public Whiteboard Ring Rows (Perform 3 Rds: 1 Min Max Reps | 2 Min Rest) Ski Erg 1000m For Time (Time) Agility Perform 4 Sets: 8 Depth Box Jumps, 24/20″ After Each Set Perform 10-15 Toes Through Rings or GHD Sit Ups

01/23/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 16 calorie row 12 dmb hang clean and jerk 50/35 16 dmb lunges 12 calorie bike

WOD Wednesday 1/22/20

CrossFit Springfield – Group WOD View Public Whiteboard Push Jerk (5 x 4 to max load ) Metcon (Time) 6 RFT: 15 Hang KB SDHP, 70/55lb 12 Sh to OH, 115/80lb 9 Bar-Facing Burpees

01/22/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21/15/9 calorie row wallballs ctb pullups box jumps kb swings

WOD Tuesday 1/21/20

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean (5 x 5: Perform all sets TapNGo) Metcon (AMRAP – Reps) Partner WOD 4 x 5 Minute Intervals | Work 4 Minutes/Rest 1 Minute (19 Minute Clock): Accumulate *40/35/30 Push Ups 12 Synchro Power Cleans, 135/95lb Max Calorie Bike w Remaining Time REST 1 MINUTE Score = Total Calories on …