WOD Wednesday 11/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5 x 5) DB Bench Press (3 x 12) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsAny style clean allowed

11/13/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute amrap warmup 100m row 1 minute bike 5 burpee broad jumps Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 10 hang snatches 75/55 8 overhead squats 20 double unders Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 5 burpee pullups …

WOD Tuesday 11/12/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (4 x 7: Record heaviest set) Metcon (Time) For time: 3 Rds: 20 KBS, 55/35lb 40 DUs | 60 SU Scale Then, 3 Rds: 12 Single-Arm DB Thruster, 40/25lb 24 Sit Ups

11/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20/15 calorie row 10 devils press 15 situps w 25/15# plate 10 pushups one hand on plate alternating

WOD Monday 11/11/19

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (Perform Complex Every other minute x 7 attempts) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks14 Minute Clock “U.S. Armed Forces WOD” (AMRAP – Reps) Veterans Day 2019 20 Min AMRAP: Air Force: 10 Box Jumps, 24/20″ Army: 10 Strict Pull Ups Coast Guard: 10 Burpees Marine …

11/11/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard 1 deadlift 1 hang clean 1 shoulder to overhead (10 minute emom) Metcon (AMRAP – Rounds and Reps) 20 minute amrap veterans day wod 10 box jumps 10 strict pullups 10 burpees 10 clean and jerk 95/65 10 calorie row

WOD Sunday 11/10/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Teams of 2 Buy-in: 1k Row -Into- 3 rounds: 10 Synchronized Bar Facing Burpees 20 Overhead Squats (115/80#) (Rx+ 135/95#) 30 Toes-to-Bar -Into- Cash-out: 800 meter Run (together) Time Cap: 20:00

WOD Saturday 11/9/19

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (Power of full: 12 Minutes to build to max load) See link for example: https://youtu.be/IThtkoY30F0 Metcon (Time) For time: 80 DUs | 120 SU Scale 24 Snatches, 95/65 24 Push Ups Run 400m 18 Snatches, 115/75 18 Ring Dips Run 300m 12 Snatches, 135/85 12 Calorie Ski Erg Run 200m

11/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30 minute time limit 800m row 80 body loves 60 bar loves 95/65 40 box loves 600m row 60 body loves 40 bar loves 135/85 20 box loves 400m row 40 body lovews 20 bar loves 145/105 200m row 20 body loves 15 bar loves 155/125 10 box loves

WOD Friday 11/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 …

WOD Thursday 11/7/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Active Recovery – No Measure 25 Ring Rows 2 Min: Row, Bike, or Ski 25 Strict Knees To Elbows 2 Min: Row, Bike, or Ski 25 DB Hammer Curls 2 Min: Row, Bike, or Ski 25 American KBS 2 Min: Row, Bike, or Ski 25 Barbell Bicep Curls 2 …

WOD Wednesday 11/6/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (6 x 3) Metcon (Time) 5 RFT: 6 Power Cleans, 155/105 12 Bar-Facing Burpees 18 Wallballs, 20/14 to 10/9

WOD Tuesday 11/5/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: Run 600m 60 KB SDHP, 70/55lb Run 500m 50 Push Ups Run 400m 40 TTB Run 300m 30/20 Cal Bike Run 200m 20 Devil’s Press, 40/25 x 2 DBs Run 100m 10 Bar Muscle Ups

WOD Monday 11/4/19

CrossFit Springfield – Group WOD View Public Whiteboard “Cluster” (Clean + Thruster) (10 min EMOM: 1 rep to max load) Clean may be performed as power, split, or full) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

WOD Sunday 11/3

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) •Met-con• Teams of 3 20 minute AMRAP: Partner A: 10 Burpee Box Jump Overs (24/20″) Partner B: 1 round of “DT” @115/80# (Rx+ 135/95#) Partner C: Rest *Rotate only when partners A and B are finished at their stations. “DT” 12 Deadlifts 9 Hang Power Cleans …