W.O.D Saturday 5/27/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 9 *Handstand Push Ups 12 Double KB Front Squat, 55/35lb x 2 15 Deadlift, 155/105lb *Scale with Double KB Push Press or Inverted box HSPU as needed.

W.O.D Friday 5/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 3 Rounds for time: 50 Double Unders // Scale with 50 Singles Run 400m 30 One-Arm Alt DB Snatch, 50/35lb 20/15 Cal Bike 1 Rope Climb, 15ft // Scale with 10 Ring Rows

W.O.D Thursday 5/24/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Jerk (3-3-3-3-3-3) Metcon (Time) For time: *21-15-9 Rounds: Calorie Row DB Shoulder to OH, 50/35lb x 2 *After each round, perform Sandbag bearhug carry, 1 lap around inside perimeter of the gym, 100/70lb

W.O.D Wednesday 5/24/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-4-3-2-1) Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT: Power Clean, 185/115lb *After each round perform 1 round of “Cindy”: 15 Air Squats 10 Push Ups 5 Pull Ups

W.O.D Tuesday 5/23/17

CrossFit Springfield – Group WOD View Public Whiteboard Strength Perform 50 Strict Pull Ups. Scale using a band or by performing strict ring rows as necessary. Metcon (Time) *For time: Run 300m 15 Burpee Box Jump Over (2017 Open standard), 24/20″ Run 300m 12 Burpee Box Jump Over, 24/20″ Run 300m 9 Burpee Box Jump Over, 24/20″ Run 300m 12 …

W.O.D Monday 5/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-5-5-5-5: Establish max load for 5 reps) Metcon (Time) 2 Rounds For time: 30 Thrusters, 115/75lb 30 TTB Run 600m

W.O.D Saturday 5/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch + Hang Squat Snatch (15 min to max load: Maintain solid technique) Metcon (AMRAP – Reps) 12 Minute AMRAP: 3 Bar-Facing Burpees 3 Snatches, 135/95lb 3 TTB 6 Bar-Facing Burpees 6 Snatches, 135/95lb 6 TTB 9 Bar-Facing Burpees 9 Snatches, 135/95lb 9 TTB Etc…

W.O.D Friday 5/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For time: Accumulate *2000m Row | 1 Person must always be holding static front rack position with barbell in order for the other to be rowing, 135/95lb. Accumulate 100 Pull Ups | Partner must be holding static plank on elbows with both knees off ground in order …

W.O.D Thursday 5/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (16 minute Even/Odd EMOM (see comments)) Evens: 4 Deadlifts Odds: 8 Bar-Facing Burpees Use the same weight for all 8 deadlift sets. Post load used. Metcon (Time) 10-20-30 RFT: One-Arm Alternating DB Snatch, 50/35lb Ring Push Ups

W.O.D Wednesday 5/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (3-3-3) Push Press (2-2-2) Split Jerk (1-1-1) Metcon (Time) 5 RFT: *5 Ring Muscle Ups 10 Shoulder to OH, 135/95lb 15 KB SDHP, 100/70lb *30 Double Unders *Substitute 10 Ring Rows | 30 Single Unders

W.O.D Tuesday 5/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1-1-1 to max load. Take bar from rack) Metcon (Time) This workout has a 20 minute time-cap. RX Plus: Run 400m 40 WallBalls, 20/14lb to 10/9′ 4 Cleans, 205/135lb Run 300m 30 WallBalls, 20/14lb to 10/9′ 3 Cleans, 225/145lb Run 200m 20 WallBalls, 20/14lb to 10/9′ 2 Cleans, 245/155lb Run 100m …

W.O.D Monday 5/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (4-4-4-4-4 Progress to 4RM for today) Metcon (Time) 3 RFT: 10 Box Overs, 24/20″ 15 Hang Power Clean, 135/95lb 200m Sandbag Burden Run, 100/70lb 15 CTB Pull Ups 10 Bar-Facing Burpees

Sunday Fun-Day

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 6 Rounds For Time 10 Assault Bike Calories 5 Clean& Jerks 135/95lbs

W.O.D Saturday 5/13/17

CrossFit Springfield – Group WOD View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

W.O.D Friday 5/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Dog Sled Push (5 sets: 20m Down/20m Back. Rest 90 sec.) 20m down and 20m back. Use the same weight for all 5 sets. Dog Sled weighs 105lb empty. Record load used. Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP Run 200m 6 Squat Clean Thruster, 155/105lb 8 Bar-Facing Burpees 12 …