02/22/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Distance) 4 minute intervals 25 back squats 135/85 Max meter row remaining time 1 minute rest 25 snatches 135/85 Max meter row remaining time 1 minute rest 25 shoulder to overhead 135/85 Max meter row remaining time 1 minute rest 20 sprints 50m Max meter row remaining time 1 minute …

W.O.D Wednesday 2/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) 21-15-9 RFT: Front Squat, 115/85lb RUssian KBS, 70/55lb Toes Through Rings

02/21/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1 round 21-15-9 Calorie row Air squats Thrusters 45/35 Metcon (Time) 400/300m row 21 Overhead squat 95/65 21 Ring rows 400/300m Row 15 oh squat 15 ring row 400/300m Row 9 oh squat 9 ring row Metcon (Time) 21-15-9 Dumbbell push press 40/25 Dumbbell clean Calorie ski

W.O.D Tuesday 2/20/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD For time – perform in order – one person works at a time – Tag in/Out: Row 3000m 200 Butterfly AbMat Sit Ups 100 Ring Push Ups

02/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Typical Tuesday 1000m row 30 deadlifts 135/85 30 pushups 800m row 20 pullups 20 burpees over the bar 600m row 20 pullups 20 burpees over the bar 800m row 30 pushups 30 deadlifts 135/85 1000m row

W.O.D Monday 2/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (12 minutes: Perform 2 reps every 90 sec. (No TNG)) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 20 WallBalls, 20/14lb to 10/9’ 15 Pull Ups 10 Burpees Over Barbell (Not Bar-Facing) 5 Snatches, 135/85lb

02/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 minute amrap 1 squat clean at 70% of todays 1 rm 10 box jumps 15 calorie row 20 dumbbell push press 40/25 Squat Clean (evens-working to max weight 1 rep odds-100m row)

W.O.D Friday 2/16/18

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (7-7-7-7: 45/50/55/60% of 1RM) CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups

02/16/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up 1) 21-15-9 calorie row bar love 95/65 burpee box jumps 2) 21-15-9 calorie row, bike, or ski power cleans 135/95 ring dips 3) 21-15-9 calorie bike deadlifts 165/125 pullup rig love 4) if time allows-rotate partner per movement 6 rounds 6 burpees over the …

W.O.D Thursday 2/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (*10-10-10-10) *After each set, choose 1: Row 500, Ski 400m, or Bike 20 Calories Metcon (AMRAP – Reps) 12 Minute Clock. Complete for total reps: 3 Minutes of Sit Ups 1 Minute of Double Unders 3 Minutes of Push Ups 1 Minute of Double Unders 3 Minutes of KBS, 55/35lb …

02/15/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 min amrap 400/300m row 12 dumbbell snatches 55/35 100m prowler push 90/50 on prowler 15 box jumps

W.O.D Wednesday 2/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 RFT: Run 300m 20 Wallballs, 20/14lb to 10/9’ 10 TTB

02/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m Row 12 hang snatches 95/65 Rest 2 minutes 8 minute amrap 200m run 12 sdhp 95/65 Rest 2 minutes 10 minute amrap 200m Row or run 50m farmers walk 45/25 50m walking lunges with kb’s

W.O.D Tuesday 2/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (5-5-5-5-5: Worksets at 50-70% of 1RM) Metcon (AMRAP – Reps) 10 Min AMRAP: 5-10-15-20-etc… SDHP, 75/55lb Box Jumps, 24/20” Push Press, 75/55lb Calorie Bike

02/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 2 rounds 500/400m row 15 wallballs 10 burpees 2 rounds 400/300 ski 20 medball cleans 10 pushups 1 round 1 mile bike