WOD Thursday 4/18/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (3-3-3-3-3: 35/45/55/65/75% of 1RM Snatch) Metcon (No Measure) 5 Steady Rounds: 10R + 10L Single Arm Tricep Kickbacks (LIGHTWeight) 8R + 8L Single Arm Seated Bicep Curls 15/10 Cal Row, Bike, or Ski Cash Out 5 minutes max ab mat situps (AMRAP – Reps) You have 5 minutes, goal …

04/18/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 500m row 40 air squats to a wallball 30 situps 20 russian kb swings 70/55 10 burpees

04/17/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute warmup, just move through it 100m row 100m ski 20 jumping jacks 10 walking lunges 10 pushups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 15 med ball cleans 10 pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 15 …

WOD Tuesday 4/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean (3-3-2-2-1-1: Build to max any style clean) Metcon (Time) 6 RFT: 12 DB hang snatch (6L + 6R), 50/35 12 Burpees over DB SPRINT 100m WALK 100m

04/16/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 5 rounds 15 power snatches 75/55 21 calorie row easy 100m run

WOD Monday 4/15/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1 to max load ) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Rest 5 Minutes 1-Mile Run (Time) Max Effort 1-Mile Run

Sunday WOD 4/14/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Strict Press (5×10) Metcon (Time) For Time 9-12-15-18-15-12-9 Rounds of: Ring Rows DB Shoulder to Overhead 40s/25s Box Jumps 24″/20″

WOD Saturday 4/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 6: 55/60/65/70/75%) Metcon (Time) Buy In Run 500m 4 Rounds: 40 DUs 30 Air Squat to Medball 20 Push Ups 10 TTB Buy Out Run 500m

04/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap 2,4,6,8,10 etc of calorie row body love sdhp 95/65 box love bar love 95/65

WOD Friday 4/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (10 Min EMOM: *3 Reps. Do NOT Exceed 60% of 1RM) *Tap N Go Metcon (Time) For time: Row 500/400m 25 Goblet Squats, 55/35lb 20 Pull Ups 15 Power Snatch, 105/70lb 10 Burpee Box Jump Overs, 24/20″ 15 Power Snatch, 105/70lb 20 Pull Ups 25 Goblet Squats, 55/35lb Row 500/400m

WOD Thursday 4/11/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Not for time – perform tasks in any order – you must complete all reps for each task before moving to another: 60/45 Cal Bike 30 Barbell Bicep Curls 30 Banded Tricep Push Downs 60/45 Cal Row 30 KB SDHP 30 DB Lateral Raises 60/45 Cal Ski 30 Mnt …

04/11/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 20 calorie row 5 squat cleans 20 calorie bike 5 push jerk 20 calorie ski 5 clean and jerk start wherever your comfortable weight wise, but progressively add weight until you get to 70% of your 1 rep max

WOD Wednesday 4/10/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (10 Minute EMOM: 1 lift EMOM to max load) Metcon (AMRAP – Reps) 15 Minute AMRAP (45 Reps per Round): 15 Bearhugger Lunges, 20/14 12 TTB 9 Bar-Facing Burpees 6 C & J, 135/95 3 *Ring Muscle Ups *Couple great Ms Up Scaling Options: https://youtu.be/N7yLkJJJ9zM https://youtu.be/WdY8iC9Xj8o

04/10/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute warmup 100m row 15 air squats 100m row 15 pushups 100m row 15 mountain climbers 100m row 15 jumping jacks Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 20 alt back stepping lunges 95/65 12 push press 10 toes to bar Metcon (AMRAP …

WOD Tuesday 4/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Single Arm Dumbbell Row (3 x 12 R/L) Weighted Pull-ups (4 x 6) Scale by performing 4 x 6 strict Pull Ups or band-assisted strict Pull Ups Metcon (Time) For time: 100 DUs | 200 SU scale 50 KBS, 55/35lb 75 DUs | 150 SU scale 50 Pull Ups 50 DUs | …