W.O.D Thursday 6/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (6 x 3: Progress to 3RM for today) Metcon (Time) 4 RFT: 15 OHS, 95/65lb 30 Double Unders Run 400m

W.O.D Wednesday 6/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Pull-ups (Strict, 3 Rds: 1 min work/2 min rest, Max reps) When you plug your score in – be sure to make note of any scaling or modifications (bands, band-type, etc) Metcon (Time) *21-18-15-12-9-6 RFT: KBS, 55/35lb Push Ups Butterfly Sit Ups *Every other minute beginning at 3, 2, 1 GO stop …

W.O.D Tuesday 6/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the barScott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow …

W.O.D Monday 6/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (4-3-2-1-1-1) 4-3-2 do not have to be performed tap and go – you may drop and reset. Metcon (Time) Buy In – Run 500m 5 Rds: 15 Stick Jumps, 24/20″ 10 Reverse Burpees aka “Ninja Roll Up” 5 DB Squat Clean Thrusters, 50/35lb x 2 Buy Out – Run …

W.O.D Saturday 6/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 4 Rounds For time: Run 1 lap around Drummond lake 20 Burpees 30 One-arm alt DB Snatches, 50/35lb 40 Air Squats

W.O.D Friday 6/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (Every 90 sec for 12 minutes: See comments) 0) 4 reps 1:30) 4 reps 3:00) 3 reps 4:30) 3 reps 6:00) 2 reps 7:30) 2 reps 9:00) 1 rep 10:30) 1 rep Metcon (Time) 3 RFT: 7 Power Snatch, 135/85lb 21 Pull Ups 63 Double Unders

W.O.D Thursday 6/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (7-7-7-7-7 @55/60/65/70/75% of 1RM) Metcon (Time) *For time: 30 Box Jumps or Step Ups, 24/20″ 30 WallBalls, 20/14lb to 10/9′ 25 Box Jumps, 24/20″ 25 WallBalls, 20/14lb to 10/9′ 20 Burpee Box Jumps or Step Ups, 24/20″ 20 Wall Balls, 20/14lb to 10/9′ 15 Burpee Box Jump-Overs, 24/20″ 15 WallBalls, …

W.O.D Wednesday 6/14/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-5-5-5-5) A: Metcon (Time) 20 minute clock…Min 0-10: Perform 21-15-9 RFT of KBS, 70/55lb Calorie Row With any remaining time rest. B: Metcon (Time) At 10 Minutes, perform 21-15-9 RFT of: Ring Dips Calorie Bike

W.O.D Tuesday 6/13/17

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (10 min EMOM: Don’t exceed 85% of your 1RM) 1-Mile Run (Time) Max Effort 1-Mile Run*16 minute clock – with any remaining time perform… Metcon (AMRAP – Reps) Ascending ladder for reps – follow 1,2,3,4,5 etc rep scheme: Clean & jerk, 135/85lb TTB

W.O.D Monday 6/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Perform For time. Use 1 barbell and progress load: 80 DUs 70 Sit Ups 60 steps, Back Rack Lunges, 75/55lb (Stationary, step forward, and Alt L/R) 50 Push Ups 40 SDHP, 95/65lb 30 Pull Ups 20 Thrusters, 115/75lb 10 Bar-Facing Burpees

W.O.D Saturday 6/10/17

CrossFit Springfield – Group WOD View Public Whiteboard HOA 6 100’s partner WOD (Time) With a partner, break-up reps how you wish 100 cal row while partner holds fat bar deadlift, 90/60 100 Alt 1-Arm DB snatches 50/35, while partner holds fat bar in front rack position 100 goblet squats, 70/55, while partner holds fat bar overhead, 90/60*Female Pairs Row …

W.O.D Friday 6/9/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (3-2-1-1-1-1-1) Will’s Going Away WOD (Time) For time: Run 800m 4 Rds: 30 Push Ups 20 KBS, 70/55lb 1 Rope Climb, 18/15′ Run 800mCFS’s very own, USMC 2nd Lieutenant Will Thompson leaves tomorrow for Basic School in Quantico, VA. We wish him love, blessings, strength, safety, and Godspeed. We’ll miss you, …

W.O.D Thursday 6/8/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Rep Tap-N-Go Snatch (12 minutes: Lift every 90 seconds) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

W.O.D Wednesday 6/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Paused Back Squat (4 x 4: Stay light enough to maintain form) Hold for “One-one-thousand, two-one-thousand Metcon (AMRAP – Reps) 6 Rounds for total reps (18 Minutes): 30 Sec Max MB Squat Clean, 25/20lb Rest 30 Sec 30 Sec Max Cal Assault Bike Rest 30 Sec 30 Sec Max Ring Rows 30 …

W.O.D Tuesday 6/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3) Push Jerk (2-2) Split Jerk (1-1) Metcon (Time) For time: Run 300m 20 Bar-Facing Burpees 10 Push Press, 135/95lb Run 300m 20 Bar-Facing Burpees 10 Push Jerk, 185/115lb Run 300m 20 Bar-Facing Burpees 10 Split Jerk, 225/135lb