09/19/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 100 double under buy in 4 rounds 15 overhead squats 95/65 18 calorie ski 16 overhead walking lunges 18 calorie row 100 sit up or 50 ghd buy out

W.O.D Tuesday 9/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (4 x 6 @ 60-70% of your 1RM) Metcon (Time) Partner WOD – 3 rds for time: 15 Synchronized Bar-Facing Burpees (Use same barbell) 15 Synchronized Front Squats, 135/95lb 15 Synchronized CTB Pull Ups

09/18/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Deadlift Metcon (AMRAP – Rounds and Reps) 15 min amrap 200m Row 10 squat box jumps 10 kb snatches 55/35 Sprint down and back

W.O.D Saturday 9/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (14 Min Clock – See Comments for format) For 6 Minutes lift every 90 seconds: 4 Thrusters For 8 Minutes lift every 2 minutes: 2 Thrusters Barbells may come from rack or from the ground. Metcon (Time) Use 1 Bar – Perform 5 Rounds for time: 8 Thrusters (*Increasing Load Each …

W.O.D Friday 9/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 Rds: 20 KB Swings, 55/35lb 20/15 Cal Bike 3 Rds: 20 DB Shoulder to OH, 50/35lb x 2 20/15 Cal Row 3 Rds: 20 Box Jump Overs, 24/20″ 20/15 Cal Ski Erg

09/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row or run 80 walking lunges (rx+ bar 95/65) 60 bar loves 95/65 40 wallball loves 20/14 20 burpee pullups or box overs 40 wallball loves 60 bar loves 115/75 80 body loves 1000m row or run

W.O.D Thursday 9/14/17

CrossFit Springfield – Group WOD View Public Whiteboard High-Hang Snatch (5 minutes progress load) Low-Hang Snatch (5 minutes progress load) Snatch (5 minutes progress load) Metcon (Time) Buy In – Run 300m 3 Rds: 12 OHS, 115/80lb 12 Bar-Facing Burpees Buy Out – Run 300m

09/14/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (5 Rounds for time) 5 rounds, every 5 minutes 200m Row 30 double unders 10 thrusters 75/55

W.O.D Wednesday 9/13/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Calories) 8.5 Minute Clock – Perform for total calories: 1 minute Max Cal Ski-Erg 30 Seconds Rest 1 minute Max Cal Row 30 Seconds Rest Metcon (Time) Partner WOD 21-15-9 Rds For Time: WallBalls, 25/20 to 10/9′ Alt 1-Arm DB Snatch, 70/50lb TTB Follow the leader style…first athlete does 21 WB, …

09/13/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard () Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsbuy in-800m row buy out-800m row to be done rx, all reps must be done before moving on

W.O.D Tuesday 9/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (8 min EMOM: 2 Hang Power Cleans) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scale 7 Muscle Ups with 10 Ring Rows & 10 Push Ups each round.

09/12/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 6 rounds 30 seconds work, 30 seconds rest calorie row hang cleans 75/55 box overs kb swings toes to bar rest 1 minute

W.O.D Monday 9/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Remember 9/11 (Time) For time – use one Barbell: *2001 meter row (or run) 11 Box Jumps, 30″/24″ 11 Thrusters, 135/95 11 Burpee Pull-ups 11 Power Cleans, 135/95 11 Hand Stand Push-Ups, scale with DB Shoulder Press AHAP 11 KBS, 70/55lb 11 TTB 11 Deadlifts, 225/145lb 11 Push Jerks, 135/95 *2001 meter …

09/11/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Remember 9/11 (Time) For time – use one Barbell: *2001 meter row (or run) 11 Box Jumps, 30″/24″ 11 Thrusters, 135/95 11 Burpee Pull-ups 11 Power Cleans, 135/95 11 Hand Stand Push-Ups, scale with DB Shoulder Press AHAP 11 KBS, 70/55lb 11 TTB 11 Deadlifts, 225/145lb 11 Push Jerks, 135/95 *2001 …