W.O.D Thursday 3/23/17

CrossFit Springfield – Group WOD View Public Whiteboard Challenge Du’ Jour 2 Minutes Max KBS, 70/55lb (AMRAP – Reps) Metcon CFE Bridge Repeats (AMRAP – Reps) AMRAP 20 Bridge repeats (over=1/back=2)

W.O.D Wednesday 3/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Strength Overhead Squat (15 minutes: 4-3-2-2-1-1 Progress to 1RM) Metcon Metcon (Time) For time: 3 Rds: 12/9 Cal Assault Bike 12 Pull Ups 2 Rds: 18 OHS, 105/70lb 18 TTB 1 Rd: 24/18 Cal Row 24 Push Press, 105/70lb

W.O.D Tuesday 3/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – Complete 8 Rds For time – One athlete works while the other performs 8 Burpee Pull Ups (Use at med/low bar or higher for Men/Women): 24 KB SDHP, 100/70lb 24 Parallette Push Ups 24 Box Jump or Step Up, 24/20″

W.O.D Monday 3/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4-4-4-4-4: Build to 4RM from racks) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 RFT: 50ft Farmer’s Carry DB Thruster, 50/35lb WOD Description: 50ft Farmer’s Carry then 10 DB thrusters; 50ft farmer’s carry then 9 thrusters; etc…all the way down to 1 DB thruster. Please DO NOT drop DB’s from overhead.

W.O.D Saturday 3/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (3-3-3-3-3: Build to 3RM) Metcon (Time) 3 RFT: 15 Hang Power Clean, 135/95lb 15 Bar-Facing Burpees 50 Double Unders

W.O.D Friday 3/17/17

CrossFit Springfield – Group WOD View Public Whiteboard CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 …

W.O.D Thursday 3/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 2) Metcon (Time) For time: Run 300m 30 Box Jump Overs, 24/20″ Run 300m 30 Hand Release Push Ups Run 300m 30 One-Arm Alt. DB Snatches, 50/35lb Run 300m 30 Burpees

W.O.D Wednesday 3/15/17

CrossFit Springfield – Group WOD View Public Whiteboard 10 minutes: Handstand & HSPU practice Back Squat (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 15 Air Squats 10 KBS, 55/35lb 5 HSPU (sub heavy DB Strict Press as needed)

W.O.D Tuesday 3/14/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5-4-3-2-1) Metcon (Time) For time: 50 Deadlift, 185/125lb 50/40 Ring Dips 50 WallBalls, 20/14lb to 10/9′ 50/40 Cal Row 50 Double Unders

W.O.D Monday 3/13/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Front Squats + 1 Split Jerk (Perform 5 sets to max load) Take from the rack Metcon (Time) 12-10-8-6-4-2 RFT: Front Squats, 135/95lb TTB Shoulder to OH, 135/95lb Bar-Facing Burpees

W.O.D Saturday 3/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 50 KB Goblet Squats, 55/35lb 40 Burpees 50 steps, Stationary Alternating fwd step OH Plate-hold Lunges, 25/15lb 40/30 Ring Push Ups 50, 1-Arm KB Hang Snatches, 55/35lb 40/30 Cal Assault Bike

W.O.D Thursday 3/10/17

CrossFit Springfield – Group WOD View Public Whiteboard CFG Open WOD 17.3 CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat …

W.O.D Thursday 3/9/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (Perform 5 x 8) Metcon (Time) 4 RFT: 12 Medball Squat Clean, 25/20lb 12 DB Sh to OH, 50/35lb 24 Sit Ups 24 Double Unders

W.O.D Wednesday 3/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5) Metcon (Time) 3 Rds For Time: 20 Burpees Run 200m 20 KBS, 70/55lb Run 200m

W.O.D Tuesday 3/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (12 min to establish max load for today) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups