Group WOD 6/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Weight) 17 min EMOM 6 Rounds Min 1: 6 Front Squats Min 2: 6 Bench Press Min 3: Rest Reps decrease by 1 every round. Score will be the total weight from your last round (1-rep Front Squat + 1-rep Bench Press). Metcon (Time) 21-15-9 Front Squats 95/65 Hand-release Pushups Cal …

WOD Saturday 6/15/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 50 Medball G to OH, 20/14lb 25 TTB 50 DUs 25 Calorie Row 50 Butterfly AbMat Sit Ups 25 Ring Rows 50 MB Bearhug Stationary Alt. Lunges 25 Burpees

06/14/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up!! 100 calorie row 100 bar loves 45/35 100 body loves 100 bar loves 95/65 100 body loves 100 bar loves 135/85 split reps however you want!!

WOD Friday 6/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (7 x 2) Fight Club (AMRAP – Reps) 3 Rds For Total Reps: 1:00 Thrusters, 95/65lb 1:00 Power Cleans, 95/65lb 1:00 Box Jump Overs, 24/20″ 1:00 Pull Ups 1:00 Calorie Bike 1 Minute REST

WOD Thursday 6/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3-3-3-3-3) Metcon (AMRAP – Reps) Partner WOD – 15 Minute AMRAP: 20 Synchro Sh to OH, 115/75b 40 Calorie Bike 60 reps per round.

06/13/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 8 minute amrap (warmup style) 15 calorie row 8 burpees Metcon (AMRAP – Reps) 10 minute amrap 15 calorie ski 10 box jumps (burpee) 8 pullups (ctb) Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 calorie row 14 box step overs w/dmbs 40/25 12 thrusters …

06/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds, max reps per minute calorie bike wallballs situps cone touches (50m) rest

WOD Wednesday 6/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (3-3-2-2-1-1-1-1: 35/45/55/65/70/75/80/85%) Metcon (Time) For time: 20 Alt 1-Arm DB Snatch, 70/50lb 40 Weighted Sit Ups, 20/14lb 15 Alt 1-Arm DB Snatch, 70/50lb 30 Weighted Sit Ups, 20/14lb 10 Alt 1-Arm DB Snatch, 70/50lb 20 Weighted Sit Ups, 20/14lb 5 Alt 1-Arm DB Snatch, 70/50lb 10 Weighted Sit Ups, 20/14lb

WOD Tuesday 6/11/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (9 Minute EMOM: 3 Reps) Metcon (Time) 3 Rounds for time: 25 Goblet Squats, 55/35 Run 500m 25 Ring Push Ups

06/11/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10 rounds (choose a weight that you dont have to break up the 10 reps) 10 calorie row 10 deadlifts 95/65 or 115/75 10 power cleans 10 push press

WOD Monday 6/10/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 30 Box jumps, 24/20″ 30 Pull Ups 30 KBS, 55/35lb 30 Plate OH Stationary Lunges, 25/15lb 30 TTB 30 Push Press, 75/55lb 30 SDHP, 75/55lb 30 Wallballs , 20/14lb to 10/9’ 30 Bar-Facing Burpees 30 DUs (60 SU Scale)

Row 6/10/19

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Weight) 14 min EMOM* Evens: 8 rep Bench Press Odds: 30 sec Elbow Plank Record heaviest set of Bench Press Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 Pushups 15 Situps 200m row* *Every 10m on rower counts as 1 rep

Sunday WOD 6/9/19

CrossFit Springfield – Group WOD View Public Whiteboard Rx: Metcon (Time) For Time *4-8-12-16-12-8-4 Rounds of: Calories (Ski Erg or Rower) Pullups DB Hang Snatch 40/25 *Run 200m after each round Rx+: Metcon (Time) For Time *4-8-12-16-12-8-4 Rounds of: Calories (Ski Erg or Rower) Strict Pullups DB Hang Snatch 50/35 *Run 200m after each round

WOD Saturday 6/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 15 WallBalls, 20/14lb to 10/9’ 12 Deadlifts, 135/95lb 9 Burpees

WOD Friday 6/7/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (See comments ) 0-1: 3 reps 1-2: 3 reps 2-3: 3 reps 3-4: REST 4-5: 2 reps 5-6: 2 reps 6-7: 2 reps 7-8: REST 8-9: 1 rep 9-10: 1 rep 10-11: 1 rep Metcon (Time) For time: 60 Box Jump Overs, 24/20″ 50/40 Cal Row 40 Alt. Back-Rack Reverse …