W.O.D Wednesday 11/22/17

CrossFit Springfield – Group WOD Thruster (3-3-2-2-1-1) Franny Get Your Run (Time) 21 Thrusters, 95/65lb 21 Pull Ups 400m Run 15 Thrusters 15 Pull Ups 300m Run 9 Thrusters 9 Pull Ups 200m Run

11/21/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 2 rounds 500m row 50 double unders 25 toes to bar 1 round 1 mile bike 50 air squats 15 clean and jerk 115/75 2 rounds 500m run 25 pushups 15 squat cleans 115/75

W.O.D Tuesday 11/21/17

CrossFit Springfield – Group WOD Metcon (Time) For Time 30-20-10 Rounds: *Deadlift, (Use 1 Barbell and follow progressive loading sequence listed below for RX) Bar-Facing Burpees 30: 135/85lb 20: 185/125lb 10: 225/155lb Straight into… 10-20-30 Rounds: **Toes Through Rings Calorie Row **Sub Sit Ups, Hanging Knee Raise, or Supine Leg Raise As Needed.

11/20/2017

CrossFit Springfield – Rowing class 11:15 Deadlift (Evens-3 DL @ 70% evens-8 burpees ) Metcon (Time) 17 minute amrap 300m Row 10 box jumps 6 cone touches 10 deadlifts 135/95

W.O.D Monday 11/20/17

CrossFit Springfield – Group WOD 2 Front Squats & 2 Shoulder To OH (Perform 6 sets – progress load to max for today) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 KBS, 55/35lb 20/15 Parallette Push Ups 10 Box Jump Overs, 24/20” 20 KB Goblet Squats (squat to a medball), 55/35lb 20/15 Cal Ski 10 Box Jump Overs, …

W.O.D Saturday 11/18/17

CrossFit Springfield – Group WOD “2.5k Gone Bad” (Time) Run 500m 30 Squat and jump over a 12″ Parallette Run 500m 30 Hand Release Push Ups Run 500m 10 KB Swings, 55/35lb 10 Jumps over 24/20″ Box 10 Burpees Run 500m 30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH Run 500m 30 Thrusters, 45lbLil’ 5k Gone Bird Training! …

W.O.D Friday 11/17/17

CrossFit Springfield – Group WOD Snatch (See comments: 3×3, 3×2, 4×1) 3 reps Every 2 Min from 0-6. 50/60/70% 2 reps Every 90 sec from 6-10:30. 75/80/85% 1 Rep Every minute on the minute from 10:30-14:30. 85+% to max for the day. Drop and reset on each lift. Metcon (Time) 5 RFT: 20 WallBalls, 20/14lb to 10/9’ 10 TTB 5 …

11/17/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) Friday fun day! Partner up. Teams of 2 Amrap 10 150m row 10 pullup rig loves 15 body loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap 100m run 10 bar loves 95/65 10 box loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap 150m ski …

W.O.D Thursday 11/16/17

CrossFit Springfield – Group WOD Row | DU | Run | DU | Ski (Time) For time: Row 1200/1000m 100 DUs Run 1200m 100 DUs Ski 1200/1000m Stagger Row/Run/Ski starting points as needed to accomodate class size and equipment. Scale DUs with 150 single unders or 100 jumping jacks

11/16/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 50-40-30-20-10 Calorie row Wallballs Walking lunges

W.O.D Wednesday 11/15/17

CrossFit Springfield – Group WOD Push Press (3-3-3-3-3) Metcon (AMRAP – Reps) Partner WOD Alternate the athlete who performs the 20/15 Bike Calorie Buy-In each round. The athlete who does not bike must perform the max reps burpees. WOD Score = Total Burpees. 6 Rounds, Every 3 minutes for 18 minutes perform: 2 minutes: Buy In 20/15 Cal Bike and …

11/15/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 5 minutes to row 1000m Metcon (Time) 5 minutes to complete 75 kb swings 55/35 Metcon (Time) 5 minutes to complete 75 back squats 95/65 Metcon (Time) 5 minutes to complete 75 push press 95/65 Metcon (Time) 5 minutes to complete 150 situps

11/14/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 3 rounds 600m row 50 air squats Metcon (Time) 2 rounds 500m Row 25 ring dips Metcon (Time) 1 round 30 calorie row 15 clean and jerk 135/85

W.O.D Tuesday 11/14/17

CrossFit Springfield – Group WOD Back Squat (3 x 10: Use same weight for all 3 sets) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats**Perform Air Squats to a Medball. Push ups are chest-to-deck. Pull Ups are chin above bar. Sit ups are not crunches – you may brace your feet if you wish.

11/13/2017

CrossFit Springfield – Rowing class 11:15 Bench Press (Evens-100m Row. Odds-5 bench press) Metcon (AMRAP – Rounds and Reps) 17 minute clock 0-5 amrap of 20 double unders 10 burpees 7 thrusters 75/55 6-11 amrap of 20 double unders 5 burpee pull-ups 5 thrusters 95/65 12-17 amrap of 20 double unders 6 bar facing burpees 3 thrusters 115/85