WOD Saturday 7/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5) Metcon (Time) 3 RFT: 10 C & J, 155/105lb 20 Wallballs, 20/14lb to 10/9’ 300m Run 40 Double Unders

W.O.D Friday 7/20/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Ground + Hang (High or Low) (12 Minutes to Establish Max for today ) Metcon (AMRAP – Reps) 12 Minute AMRAP – follow 2-4-6-8-10-etc. ascending rep scheme: Hang Power Snatch, 95/65lb OHS, 95/65lb Bar-Facing Burpees

07/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up!!! 12 minute amrap 200m row 10 handstand pushups (strict press) 10 dumbell loves Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200m ski 10 bar loves 95/65 20 body loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap …

W.O.D Thursday 7/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Gymnastics Perform 50 Strict Ring Rows: Split into as many sets as possible and scale appropriately. 1-Mile Run (Time) Max Effort 1-Mile Run 1 Mile Row (Time) row 1 mile for time

07/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21 overhead squats 95/65, 200m row or run 21 thrusters, 200m row or run 15 overhead squats, 200m 15 thrusters, 200m 9 overhead squats, 200m 9 thrusters, 200m

07/18/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds, 5 minute intervals 0-5 600/500m row, max pullups 5-10 600/500m row max back squats 135/95 10-15 600/500m row max power cleans 15-20 600/500m row max h r pushups 20-25 600/500m row max box overs

W.O.D Wednesday 7/18/18

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (Establish a max load for the complex.) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 JerksDemo: https://youtu.be/HNI_M2zEAXc Metcon (Time) Partner WOD – 4 Rds For time – Only 1 person works at a time: •20 DB Hang Clean & Jerk, 50/35lb •20 Calorie Row •20 Bearhugger Lunges, 25/20lb …

W.O.D Tuesday 7/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Skill 10 Minutes: After dynamic warm up, work on accumulating 10-20 Ring or Bar Muscle Ups or 20-40 Strict Ring Rows AND 20-40 Strict Ring Dips. Scale w bands or based on the modifications suggested by your class coach. Metcon (Time) *21-18-15-12-9-6 Rds for time: Russian KBS, 70/55lb Parallette Push Ups *After …

07/17/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 8 rounds 200m row 10 kb swings 55/35 16 kb snatches 55/35 10 kb situps 35/25 1 mountain climbers

W.O.D Monday 7/16/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (6 x 3 Build to 3RM for the day) Metcon (Time) 21-15-9 Rounds: Toes to bar Box jumps 24/20″ box 3 Rounds: 15 DB Sh to OH, 40/25lb x 2 30 Double Unders 21-15-9 Rounds: Wallballs, 20/14lb Burpees

07/16/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Push Press (14 minute clock evens-100m row odds-3 push press) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 30 double unders 20 air squats 10 ring dips

WOD Saturday 7/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean (10 Minute EMOM: 1 rep build to max) Power or Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 12 Push Ups 9 Front Squats, 135/95lb 6 CTB Pull Ups

W.O.D Friday 7/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Split Jerk (3-2-1-1-1-1-1) Metcon (Time) 21-15-9 RFT with a 115/75lb Barbell: Deadlift F.Rack Stationary Lunges Shoulder to OH Calorie Ski

W.O.D Thursday 7/12/18

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (5 x 8: Build to heavy 8 | After each set Run 200m) Metcon (AMRAP – Reps) Perform For total reps – 18 Minute EMOM for total reps: Min 1) 30 sec. work | 30 sec. rest: Cal Bike Min 2) 30 sec. work | 30 sec. rest: KBS, …

07/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 10 min emom evens-100m row odds-20 situps Metcon (AMRAP – Reps) 23 minute clock 5 minute intervals 0-5 500m, max thrusters 45/35 5-6 rest and reset weight 6-11 500m, max thrusters 95/65 11-12 rest 1 minute 12-17 500m, max shoulder to oh 115/75 17-18 rest 1 minute and …