WOD Monday 10/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 6) Metcon (Time) 40 MB Bearhug Stationary Lunges, 20/14 40 Push Ups Run 400m 30 MB Bearhug Lunges 30 Push Ups Run 300m 20 MB Bearhug Lunges 20 Push Ups Run 200m 10 MB Bearhug Lunges 10 Push Ups Run 100m

10/14/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Bench Press (12 minute clock) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 400/300m row 20 situps 16 ring pushups 14 wallballs

WOD Saturday 10/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4-4-4-4-4-4: 55/60/65/70/75/80%) Metcon (Time) Buy In – Run 600m 15-12-9 Rounds: Back Squats, 155/105 KBS, 70/55 Bar-Facing Burpees Buy Out – Run 600m

WOD Friday 10/11/19

CrossFit Springfield – Group WOD View Public Whiteboard 2 DL + 2 Hang Cleans + 2 Jerks (Perform complex X 6 Sets to max load) Hang clean may be power or full. Jerks may be power or split. Metcon (Time) Perform For Time w 2 DBs (50/35lb for RX): 30 DB Deadlifts 50 DUs 15 TTB 30 DB Hang Cleans …

Thursday 10/10/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Not for time – perform tasks in any order – you must complete all reps for each task before moving to another: 40/30 Cal Bike 30 Barbell Bicep Curls 30 Banded Tricep Push Downs 40/30 Cal Row 30 KB SDHP 30 DB Lateral Raises 40/30 Cal Ski 30 Mnt …

10/10/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 600/400m row 20 walking lunges 15 pushups 10 squat cleans 135/95

WOD Wednesday 10/9/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For time – 1 person works at a time: 125 Air Squats to Medball 100 Cal Row 75 Pull Ups 50 Ring Dips 25 D-Ball Cleans, 100/70lb

10/09/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 1 minute max effort, 5 rounds 1-calorie row 2-burpees 3-hang clean 95/65 4-100m run 5-rest

10/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 6 rounds 10 calorie row 10 box jumps 10 calorie ski 10 dmb burpee deadlifts 50/35 10 calorie row 10 box step ups w/ dmb’s

WOD Tuesday 10/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (5 Minutes EMOM: 2 Reps + 5 Minutes EMOM: 1 Rep) 10 Minute Clock: Min 0-5 EMOM: 2 Reps Min 5-10 EMOM: 1 Rep Metcon (Time) 4 Rounds For Time: Run 300m 20 Alt 1-Arm DB Snatch, 50/35lb 10 Burpees Metcon (Time) 4 Rounds For Time: Run 300m 20 Alt …

WOD Monday 10/7/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (6 x 2) Metcon (AMRAP – Reps) 20 Minute AMRAP: 20 Medball Ground to OH, 30/20lb 20 Sit Ups 20 Medball Squat Clean, 30/20lb 20 Push Ups 20 Wallballs, 30/20lb to 10/9’ 20 Calorie Ski Erg

10/07/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Thruster (12 minute emom) Metcon (AMRAP – Reps) 16 minute amrap 400/300m row 15 thrusters 95/65 12 toes to bar 10 kb situps 35/25

WOD Sunday 10/6/19

CrossFit Springfield – Group WOD View Public Whiteboard 2009 Games Chipper (Time) 15 reps 155/105lb Squat clean 30 Toes to bar 30 Box jumps 24/20″ box 15/10 Ring Muscle Ups 30 PushPress /PushJerk 40/25lb DBs 30 Double Unders 15 reps 135/95lb Thruster 30 Pullups 30 Burpees 300′ OH Walking lunge with 45/25lb plate

WOD Saturday 10/5/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (3-3-3-3-3-3) Metcon (Time) *15-12-9-6-3 RFT: Overhead Squat, 95/65 Pull Ups *Run 200m After Each Round RX+ OHS, 115/75 CTB Pull Ups

10/04/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up 300m run together 30 body loves 30 box jumps 30 bar loves 95/65 300m ski each 30 burpees 30 box loves 30 thrusters 95/65 300m row each 30 body loves 30 step ups dmb 40/25 30 bar loves 135/95