Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 50 Wall Balls 20/14lbs to 10/9′ 50 Double Unders 50 Thrusters 45/35lbs 50 Double Unders 50 Calorie Row 50 Double Unders 50 Thrusters 50 Double Unders 50 Wall Balls

W.O.D Saturday 7/15/17

CrossFit Springfield – Group WOD View Public Whiteboard White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here U.S. Army First Lieutenant Ashley White, 24, …

W.O.D Friday 7/14/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch Balance (2-2-2-2-2: progress to max load for today) Snatch (1-1-1-1-1: progress load to max for today ) Metcon (Time) For time: 12 Ring Muscle Ups 12 Snatches, 135/85lb Run 300m 9 Ring Muscle Ups 9 Snatches, 135/85lb Run 200m 6 Ring Muscle Ups 6 Snatches, 135/85lb Run 100m *Scale RMsUp with …

W.O.D Thursday 7/13/17

CrossFit Springfield – Group WOD Today we’re doing a workout to honor and support our friend, Roddy Yocum – and to also celebrate his birthday! We’re taking donations to go towards his medical care as he recovers from a stroke he suffered on June 29th. For all visitors: You must sign liability waiver prior to participation – Our $15 daily …

W.O.D Wednesday 7/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (EMOM for 8 minutes: 4 reps) Warm up to working weight and use the same load for all 8 sets – try to use 60 to 70% of your 1RM Hang Power Clean. Metcon (AMRAP – Reps) Perform For total reps – 16 minute Even/Odd AMRAP: Evens…30 sec. work …

W.O.D Tuesday 7/11/17

CrossFit Springfield – Group WOD Points of emphasis for today’s WOD: •Choose/Warm Up to a load that looks/sounds/feels just slightly intimidating for your 20RM Bench…then destroy it. •Execute full ROM on both the Ring Dips and Burpees View Public Whiteboard Bench Press (Establish a 20 RM for today) Metcon (Time) 3 Rds For Time: 15 *Ring Dips 50 **Double Unders …

W.O.D Monday 7/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up 400m Run 30/20 Cal Row 20/15 Cal Bike Deadlift (4-4-4-4-4: Progressive load. Maintain perfect form) Metcon (AMRAP – Reps) 10 min AMRAP: 40 Deadlifts, 155/105lb 30 Wallballs, 20/14lb 20 TTB

W.O.D Saturday 7/8/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Pos. Snatch (Perform 6 sets to max load for today. ) Ground/Low Hang (below knees)/High Hang (above knees)Snatches may be performed in any style: full, power, or split. Metcon (Time) RX Plus Version: 3 rds for time: 30 One-Arm DB Snatches, 50/35lb 300m Sandbag Burden Run, 50/35lb 30 Ring Push Ups …

W.O.D Friday 7/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″ Rest 4 min 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″ Rest 4 min 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″

W.O.D 7/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Rich (Time) For time: 13 squat snatches, 155/105 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 lb.U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the …

W.O.D Wednesday 7/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2: 50/60/70/75/80/85/90%) Metcon (Time) For time: 21-15-9: Front Squat, 135/95lb Ring Dips Calorie Bike

W.O.D Tuesday 7/4/17

CrossFit Springfield – Group WOD Happy Independence Day!!! Have a safe and wonderful 4th of July! Be sure to note our holiday business hours – we will have childcare at the 9am and 12pm WODs. View Public Whiteboard “1776” (AMRAP – Reps) 17 Minute AMRAP – Perform with a partner – go in the order listed – split each 76 …

W.O.D Monday 7/3/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Cleans + 2 Jerks (14 minutes to establish max load) Any style for both lifts Metcon (Time) 5 Rounds For time: 5 Clean & Jerk, 155/105lb 10 Burpees Over Bar 15 Wallballs, 20/14lb

W.O.D Saturday 7/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 2 rds Run 500m 15 Snatches, 95/65lb 15 WallBalls, 25/20lb to 10/9′ 2 rds Row 25 Calories 12 Clean & Jerk, 115/75lb 12 TTB 2 rds Bike 0.5 Mile 9 Thrusters, 135/95lb 9 Burpee-Pull Ups

W.O.D Friday 6/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 3: Progress to 3RM for today) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 Sit Ups w Feet Braced (Use DBs) 10 Weighted Box Step Ups, 50/35lb x 2 DBs 15 Push Ups w Hands on DBs Parallel 10 Weighted Stationary Lunges (Holding DBs at side), …