10/19/3017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 10 minutes Row 100m 10 air squats 10 pushups 5 burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20 box step ups bar on back 95/65 10 strict press 20/15 calorie bike

W.O.D Wednesday 10/18/17

CrossFit Springfield – Group WOD Hang Split Snatch (5-4-3-2-1) Above Knee Metcon (Time) 21-18-15-12-9 RFT: Hang Power Snatch, 75/55lb *Back Rack Stationary Lunges, 75/55lb Burpees Over Bar *Alternate legs, step forward and return to balance.

10/18/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) every time you break, 25/20 calorie row 60 thrusters 45/35 60 toes to bar 60 double kb deadlift 70/55’s 60 hang cleans 95/65

W.O.D Tuesday 10/17/17

CrossFit Springfield – Group WOD “Cluster” (Clean + Thruster) (Every 90 sec for 12 minutes: 3 Reps TNG) Clean may be performed as power, split, or full)Record heaviest competed set Metcon (Time) 3 RFT: 50 DU’s 12 DB Thruster, 70/50lb 12 CTB Pull Ups

10/17/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 1000m row 100 double unders 800m row 80 dmb snatches 50/35 600m row 60 push press 95/65 400m row 40 squat cleans 135/85 200m row 20 burpees over bar

W.O.D Monday 10/16/17

CrossFit Springfield – Group WOD Metcon (Time) For time: 3 Rds of Run 200m 20 Sit Ups 15 KBS, 70/55lb 10 Push Ups 2 Rds of Run 400m 25 Sit Ups 20 KBS, 70/55lb 15 Push Ups 1 Rd of Run 800m 30 Sit Ups 25 KBS, 70/55lb 20 Push Ups

10/16/2017

CrossFit Springfield – Rowing class 11:15 Back Squat (7 squats every other minute at 70%) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 400m row 20 kb swings 55/35 30 situps

W.O.D Saturday 10/14/17

CrossFit Springfield – Group WOD Hang Clean (10 Minute EMOM: 1Rep Progress load to max) Metcon (Time) For total time (include 3 min rest interval): 21-15-9 Hang Cleans, 135/95lb Bar Facing Burpees Rest 3 minutes 21-15-9 Run 300m WallBalls, 25/20lb to 10/9′

W.O.D Friday 10/13/17

CrossFit Springfield – Group WOD Push Press (5 x 5 progress load) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

10/13/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Buy in row run or ski 800m Pick your weight- 2000 lbs clean and jerk 3000 lbs in a squat form 5000 lbs in deadlifts Buy out 800m in diff form from buy in

W.O.D Thursday 10/12/17

CrossFit Springfield – Group WOD Metcon (Time) Use one Barbell – perform For Time: 30 Double Unders 15 Pull Ups 5 Cleans, 185/125lb 30 Double Unders 15 Pull Ups 4 Cleans, 205/135lb 30 Double Unders 15 Pull Ups 3 Cleans, 225/145lb 30 Double Unders 15 Pull Ups 2 Cleans, 245/155lb 30 Double Unders 15 Pull Ups 1 Clean, 265/165lb

10-12-2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Run 400m 40 double unders Row 400m Run 400m 40 dumbbell snatch 40/25 Row 400 Run 400 40 push press 95/65 Row 400m Run 400m 40 med ball cleans 25/20 Run 400 40 back squats 95/65 Row 400m

W.O.D Wednesday 10/11/17

CrossFit Springfield – Group WOD Hang Snatch + Snatch (Every 90 seconds for 12 minutes) Perform as power or full snatch Metcon (Time) For Time: Buy In 30 Barbell Thrusters, 45/35lb 3Rds: 15/10 Cal Bike 10 Alt. 1-Arm DB Snatches, 70/50lb Buy Out 30 Barbell Thrusters, 45/35lb

10/11/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) Buy in-1000m Once everyone is done- :40 on, :20 off Calorie row Box overs Dumbell thrusters 40/25 Kb swings 55/35 Rest

W.O.D Tuesday 10/10/17

CrossFit Springfield – Group WOD Metcon (Time) 22 Minute time cap- in the case of DNF record time plus any incompleted reps. 30-25-20-15-10 Rds For Time: KBS, 70/55lb Burpees Bench Press (4 x 6 @ 65-80% of 1RM)