#cfsathome WOD Saturday 3/28

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: *1-2-3-4-5-Etc… Devils Press (Sub burpees, C & J, or both) *After each round, perform 20 Sit Ups Score = Rds + Reps: Example: If you complete the round of 12 + 5 reps into the 13th round, your score is 12 rds + …

#cfsathome WOD Friday 3/27

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 20-18-16-14-12-10-8-6-4-2: KB SDHP Push Up Medball Clean

#CFSatHome Thursday 3/26

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 3 x 12 Bicep Curls 3 x 10 Skull Crushers or JM Press 3 x 8 Single Leg RDL (R8/L8 x 3 sets) 3 x 10 Bent Row 3 x 12 Weighted Step Ups

#CFSatHome WOD Wednesday 3/25

CrossFit Springfield – Group WOD View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

#CFSatHome WOD Tuesday 3/24

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) DB “DT” 5 RFT: 12 DB Deadlifts 9 DB Hang Cleans 6 DB Sh to OH Post loss used, modifications, and scaling options utilized to comments.

At Home WOD 3/23/20

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 21-18-15-12-9-6 RFT: Wallballs, 20/14 KBS, 55/35

At home WOD Sunday 3/22/20

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP 6 Push Ups 9 broomstick thrusters 12 sit ups Score = total rounds + reps

At-Home WOD Friday 3/20/20

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 RFT 10 Shoulder-tap push ups 15 broomstick push press 20 supine leg raises 25 DUs or 40 lateral hops

At-Home Workout 3/19/20

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up 5 minute Jog or dynamic stretches Metcon (AMRAP – Reps) 22 Minute AMRAP: “Deck of Cards WOD” Score = Total Cards Completed in 22 Minutes. Shuffle the deck. Flip over a card. Perform the associated suit and movement for reps = to the number on the card. ♦️= Prisoner Lunge Steps, …

WOD Wednesday 3/18/20

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (3-3-3-3-3-3 to max load for today) Metcon (Time) *21-18-15-12-9-6 RFT: TTB Push Ups Hang Snatch, 75/55 *After each round perform 24 DUs At-Home WOD Option Metcon (Time) *21-18-15-12-9-6 RFT: V-Ups: https://youtu.be/Mk4zCq9b6hU Burpees *After each round perform 9 Tuck Jumps: https://youtu.be/_htix8bNDeU

WOD Tuesday 3/17/20

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 5 @ 60-80%) Metcon (Time) 10 RFT: 7 DB Front Squats, 50/35 x 2 7 Burpees Metcon (Time) 10 RFT: 7 DB Front Squats, 50/35 x 2 7 Burpees At-Home WOD Option Metcon (Time) 7 RFT: 21 Air Squats 15 Push Ups 9 Reverse Burpees

03/17/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 calorie row dmb front squats 40/25 ghd or situps (situps, double the reps) dmb push press

WOD Monday 3/16/20

CrossFit Springfield – Group WOD View Public Whiteboard Clean + Hang Clean + Push Jerk + Split Jerk (13 Minutes to max load for this complex) Metcon (Time) 50 1-Arm KB Hang Clean & Press, 55/35 50 Sit Ups 50 KBS, 55/35 50 Sit Ups 50/40 Calorie Row 50 Sit Ups At-Home WOD Option Metcon (AMRAP – Reps) 15 Minute …

WOD Saturday 3/14/20

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (8 x 1 to max load for today) Metcon (Time) 5 RFT: 5 Power Snatches, 135/95 30 DUs // 60 SU Scale 5 Thrusters, 135/95 12 Pull Ups 5 Buprees over Barbell

03/13/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up! 30 minute clock 1600m row 30 bar loves 95/65 60 body loves 1000m ski 30 box loves 60 body loves 1 mile bike 30 bar loves 135/95 60 body loves