W.O.D Saturday 9/23/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean ((See comments) 3-3-3-2-2-2-2-1-1-1-1) 16 Minute Clock… Minutes 0-6: Every other minute perform 3 reps Minutes 6-12: Every 90 seconds perform 2 reps Minutes 12-16: EMOM perform 1 rep Metcon (Time) For time: Run 1000m 3 rds: 10 Hang Cleans, 185/125lb 20 Wallballs, 20/14lb to 10/9′ 30 Double Unders

W.O.D Friday 9/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Skills and drills After a 5-10 minute dynamic warm up, spend 10 minutes working on Ring Muscle Ups and Ring ms up Skill transfer exercises (e.g. Ring Rows, ring dips, transition drills, scaled/modified Ring Muscle Ups.) Metcon (Time) 7 Rounds For Time: 7 Burpee Box Jump Overs, 24/20″ 7 TTB 7 DB …

09/22/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner day! friday fun day, replace loves with things you love 100 calorie row-split however 100 bar loves-switch athlete every 30 seconds 100 ring loves-switch every 30 100 wallballs-switch every 30 100 calorie bike-switch every 10 calories 100 body loves

09/21/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds, 15 minute clock 500m row for time Score your best time Metcon (AMRAP – Rounds and Reps) 17 minute amrap 10 calorie ski 7 push press 95/65 10 calorie row 14 kb swings 55/35 7 toes to bar

W.O.D Thursday 9/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (See comments: Progress to max load for today) 10 min EMOM: 3/3/2/2/2/1/1/1/1/1 Metcon (Time) Partner WOD For time: Athlete 1: Perform 30/20 Cal Bike Both work together: Accumulate 50 Deadlift, 225/145 Athlete 2: Perform 30/20 Cal Bike Both work together: Accumulate 50 KB Stationary Goblet Lunges, 70/55lb Athlete 1: Perform …

W.O.D Wednesday 9/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (5-4-3-2-1) 2010 N. Central Regional WOD (Time) 3 Rds for time: Row 500/400m 12 OHS, 115/75lb 50 DUs

09/20/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) regionals wod from 201? 2000m row 50 pistol squats 35 hang cleans 185/135 scale to 135/85 scale pistols to one leg squats off a box or hold on to the rig to work on strength for one leg Metcon (No Measure) 10 minute emom evens-row or run 100m odds- …

W.O.D Tuesday 9/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 22-20-18-16-14-12-10-8 RFT: KBS, 70/55lb Parallette Push Ups Run 200m after each round

09/19/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 100 double under buy in 4 rounds 15 overhead squats 95/65 18 calorie ski 16 overhead walking lunges 18 calorie row 100 sit up or 50 ghd buy out

09/18/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Deadlift Metcon (AMRAP – Rounds and Reps) 15 min amrap 200m Row 10 squat box jumps 10 kb snatches 55/35 Sprint down and back

W.O.D Tuesday 9/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (4 x 6 @ 60-70% of your 1RM) Metcon (Time) Partner WOD – 3 rds for time: 15 Synchronized Bar-Facing Burpees (Use same barbell) 15 Synchronized Front Squats, 135/95lb 15 Synchronized CTB Pull Ups

W.O.D Saturday 9/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (14 Min Clock – See Comments for format) For 6 Minutes lift every 90 seconds: 4 Thrusters For 8 Minutes lift every 2 minutes: 2 Thrusters Barbells may come from rack or from the ground. Metcon (Time) Use 1 Bar – Perform 5 Rounds for time: 8 Thrusters (*Increasing Load Each …

09/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row or run 80 walking lunges (rx+ bar 95/65) 60 bar loves 95/65 40 wallball loves 20/14 20 burpee pullups or box overs 40 wallball loves 60 bar loves 115/75 80 body loves 1000m row or run

W.O.D Friday 9/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 Rds: 20 KB Swings, 55/35lb 20/15 Cal Bike 3 Rds: 20 DB Shoulder to OH, 50/35lb x 2 20/15 Cal Row 3 Rds: 20 Box Jump Overs, 24/20″ 20/15 Cal Ski Erg

W.O.D Thursday 9/14/17

CrossFit Springfield – Group WOD View Public Whiteboard High-Hang Snatch (5 minutes progress load) Low-Hang Snatch (5 minutes progress load) Snatch (5 minutes progress load) Metcon (Time) Buy In – Run 300m 3 Rds: 12 OHS, 115/80lb 12 Bar-Facing Burpees Buy Out – Run 300m