05/23/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200m row 20 air squats 15 pushups 10 burpees on a plate Metcon (AMRAP – Rounds and Reps) 12 minute amrap 15/10 bike calories 10 ring dips 10 step ups with bar 95/65 Metcon (AMRAP – Rounds and Reps) 10 minute amrap …

W.O.D Wednesday 5/23/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (16 Min EMOM: Evens 1 C&J | Odds 30 DUs) Ski Erg 1000m For Time (Time)

W.O.D Tuesday 5/22/18

CrossFit Springfield – Group WOD View Public Whiteboard CFE Bridge Repeats (AMRAP – Reps) AMRAP 20 Bridge repeats (over=1/back=2) Weighted Pull-ups (*5-5-5-5-5) *Scale w Strict Band Assisted for 5 x 10 or Ring Rows.

05/22/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 40/30 calorie row 25 wallballs 15 hang cleans 135/85 10 box overs

05/21/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Rack Lunge (Evens-100m Row Odds-8 lunges) Metcon (AMRAP – Rounds and Reps) 15 minutes amrap 300m Row 30 walking lunges w/ 1 dumbbell. 40/25 100m run backward 18 1 arm push press

W.O.D Monday 5/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (10 Minutes to Find a 10RM Thruster) Metcon (Time) Partner WOD – for time – perform in the order listed and partition reps any way – one person works at a time: 50 Thrusters, 105/70lb 50 Toes To Bar 50 Calorie Row 50 Wallballs, 20/14lb to 10/9’ 50 Toes Through Rings …

Sunday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 24 Ball Slams 50/35 12 Calorie Bike 6 Turkish Get-Ups (3 each side) 55/35

W.O.D Saturday 5/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch Balance (3-3-2-2-1-1) Metcon (Time) 3 Rounds For Time: 16 OHS, 95/65lb 16 Pull Ups 400m Run

05/18/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) friday fun day, partner up! 12 minutes max calorie row-rotate every 2 minutes rest 1 minute 12 minutes max bar loves 95/65- rest 1 minute 12 minutes max body loves-rotate emom

W.O.D Friday 5/18/18

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up Row 25/20 Ski 20/15 Bike 15/10 Agility Band-Resisted Sprint: Perform 5 x 50ft w a partner @ 70/80/90/100/100% (Be sure to use thicker bands) Metcon Metcon (AMRAP – Reps) 12 Minute Ascending 2-4-6-8-10-etc. Rep-Scheme AMRAP: 1-Arm DB Snatch, 70/50lb Lateral Burpee Over DB

05/17/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) emom 5 minutes, 1 minute rest, 5 rounds 1) 15/10 calorie row 2) 20 walking lunges dmb 40/25 3) 15 wallballs 20/14 4) 10 toes to bar 5) max cone touches 6) rest

W.O.D Thursday 5/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Active Recovery Metcon (No Measure) 30 Minute EMOM: Minute 1) 10-20 Stationary Lunges Minute 2) 10-20 Alt DB Bicep Curls Minute 3) 20-40 Double or Single Unders Minute 4) Row or Ski 200/150m Minute 5) Rest/Stretch/Mobilize

05/16/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21 calorie row 21 thrusters 45/35 21 burpees over erg 15 calorie row 15 thrusters 95/65 15 burpees over erg 9 calorie row 9 thrusters 115/75 9 burpees over erg 10 minute emom-abs

W.O.D Wednesday 5/16/18

CrossFit Springfield – Group WOD View Public Whiteboard 3 DL + 3 HPC + 3 F.Squat + 3 P.Press (Perform 5 sets of the complex) Stick to strict push presses – no jerks. Rest 2 minutes between sets. Metcon (Time) For time: 21-15-9 SDHP, 95/65lb Push Press, 95/65lb Rest 3 Minutes 21-15-9 TTB Box Jump Overs, 24/20″

W.O.D Tuesday 5/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (3-3-3-3-3-3) Metcon (Time) Partner WOD – alternate movements – perform 10 rounds for time: 15/12 Parallette Push Ups 15/12 Calorie Bike 15 Wallballs, 20/14lb to 10/9’