W.O.D Tuesday 7/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1 progress to 1RM for today) Metcon (Time) 21-15-9 RFT: Thruster, 95/65lb TTB Run 300m

07/25/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 7 rounds 7 calorie row 7 deadlifts 166/125 7 toes to bar 7 dumbell push press 40/25 7 reverse burpees 7 dumbell front squats 7 handstand push-ups Scale hspus with strict dmb press

07/24/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Power Clean (Weights will be on board ) Max reps at set weight. When you break, row 300m Metcon (AMRAP – Rounds and Reps) 16 minute amrap 200m run 10 box jumps 8 double kb cleans 200 m row

W.O.D Monday 7/24/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 P.Clean + 3 F.Squat + 3 Jerks (12 minutes: Establish max load) A: Metcon (Time) 15 minute time-cap. 2 scores: (A) For Time and (B) For total Bar-facing Burpees completed with any remaining time: (A) For Time: 30 C & J, 95/65lb 30 Wallballs, 20/14lb to 10′ 24 C & J, …

Swelter

CrossFit Springfield – Group WOD 50 wall balls 20/14 15 calorie row 50 KB swings 45/35 buy in 100 double unders 10 calorie bike buy 100 double unders 50 back squats 95/65 15 calorie row 50 plate sit ups 10 calorie bike 50 KB goblet squats 45/35 15 calorie row View Public Whiteboard Metcon (Time) Swelter 50 wall balls 20/14 …

W.O.D Saturday 7/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (Establish a 10RM) Metcon (Time) For time: 15 OHS, 75/55lb 15 TTB 30 Double Unders Run 300m 20 OHS, 75/55lb 20 TTB 40 Double Unders Run 400m 25 OHS, 75/55lb 25 TTB 50 Double Unders Run 500m

W.O.D Friday 7/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (Every 90 sec for 12 min: 3 Squat Clean Thruster) Try to use around 70% of your 1RM Squat Clean Thruster Metcon (Time) 20 minutes: Every 5 minutes for 4 Rounds, perform the following *For Time: 20 DB Thruster, 50/35lb 20 Burpees 20 Alt. One-arm DB Snatches, 50/35lb *Record …

W.O.D Thursday 7/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

W.O.D Wednesday 7/19/17

CrossFit Springfield – Group WOD View Public Whiteboard 8 min: Snatch // C & J EMOM (Min 1-4: 4 Snatches / Min 5-8: 6 C&J) Minutes 1-4: 4 Snatches Minutes 5-8: 6 C & J Use the same weight for all 8 minutes. Reps DO NOT have to be performed TNGo but they may be. Goal for experiences male lifters …

W.O.D Tuesday 7/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Paused Back Squat (5 x 3: Alternate each set w/ 10 KBS) Hold for “One-one-thousand, two-one-thousand% Progression For Paused Back Squat: 55/60/65/70/75% of 1RM Back Squat KB Swing (5 x 10: RX = 70/55lb, Scale As Needed) Metcon (Time) 7 Rounds. 21 Minutes. Every 3 Minutes: *Row 30/20 Calories *Record/Post ONLY your …

W.O.D Monday 7/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Behind The Neck Jerk (5 x 3. Use racks. Power or split. ) Alternate BTN Jerk sets with: 6 Depth Box Jumps: http://www.stack.com/a/depth-box-jumps Progress depth drop height and box Jump height conservatively. Keep both heights the same (e.g. 20″ drop to 20″ jump) Metcon (Time) 200m Farmer’s Carry, 55/35lb 20 Burpee Box-facing …

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 50 Wall Balls 20/14lbs to 10/9′ 50 Double Unders 50 Thrusters 45/35lbs 50 Double Unders 50 Calorie Row 50 Double Unders 50 Thrusters 50 Double Unders 50 Wall Balls

W.O.D Saturday 7/15/17

CrossFit Springfield – Group WOD View Public Whiteboard White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here U.S. Army First Lieutenant Ashley White, 24, …

W.O.D Friday 7/14/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch Balance (2-2-2-2-2: progress to max load for today) Snatch (1-1-1-1-1: progress load to max for today ) Metcon (Time) For time: 12 Ring Muscle Ups 12 Snatches, 135/85lb Run 300m 9 Ring Muscle Ups 9 Snatches, 135/85lb Run 200m 6 Ring Muscle Ups 6 Snatches, 135/85lb Run 100m *Scale RMsUp with …

W.O.D Thursday 7/13/17

CrossFit Springfield – Group WOD Today we’re doing a workout to honor and support our friend, Roddy Yocum – and to also celebrate his birthday! We’re taking donations to go towards his medical care as he recovers from a stroke he suffered on June 29th. For all visitors: You must sign liability waiver prior to participation – Our $15 daily …