W.O.D Wednesday 6/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (*6 x 3) * After each set bike 12 Calories Metcon (Time) 13 Minute AMRAP: 18 Sit Ups 15 KBS, 55/35lb 12 Box Jumps, 24/20″ 9 Burpees

06/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 7 minute warmup 200m Row 15 jump squats 10 push-ups 10 walking lunges 5 reverse burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 100 m run 200m ski 30 stationary lunges w/ kb 55/35 15 kb swings Metcon (AMRAP – Rounds and Reps) 12 minute amrap …

W.O.D Tuesday 6/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Rack Lunge (Stationary/16 Minute EMOM: See comments) Evens: 12 Front Rack Stationary Lunges – DO NOT EXCEED 155/105lb Odds: 6 Strict Pull Ups Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

06/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 27-21-18-15-12-9-6 calorie row box overs thrusters 95/65 double rep situps

W.O.D Monday 6/11/18

CrossFit Springfield – Group WOD View Public Whiteboard High Hang Snatch + Low Hang Snatch (12 Minute Clock: 10 Lifts | See Comments) Above and below the knee. Perform as split, power, or full.0-5: Lift Every Minute 6-12: Lift Every 90 Seconds Metcon (Time) 4 Rounds For Time: 10 One-Arm Alt DB Snatches, 70/50lb 20/15 Parallette Push Ups 300m Run

Sunday WOD

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 Rounds 5 Calories Bike *50 Double-Unders **5 Back Squats 245/165 Rx+ 275/195lbs or higher.*Scaling Double-Unders with parallete jumps overs. Purpose is to create the same metabolic effect. We’ll spend time with skill development during movemen prep. **Chose a challenging HEAVY load. A load that will still allow you to …

W.O.D Saturday 6/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Nick Hostler Memorial Workout Perform in teams of 3. RX VERSION: 18 Minute AMRAP (at conclusion of 18 minutes immediately Run 1983m): 5 Squat Snatches, 135/95lb 14 Deadlift, 315/225lb 5 Bar Muscle Ups 30 TTB 35’ Handstand Walk SCALED VERSION: 18 Minute AMRAP (at conclusion of …

W.O.D Friday 6/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (2-2-2-2-2) Metcon (Time) Buy In – 30 KBS, 55/35lb 15-12-9 Rds: Thrusters, 115/85lb Bar-Facing Burpees Buy Out – 30/20 Calorie Row

06/07/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Sdhp 95/65 Box overs Calorie ski Pull-ups

W.O.D Thursday 6/7/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT Power Clean, 185/115lb *After each round perform 1 round of “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats

06/06/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Calories) 5 rounds, 5 minute intervals 10 power snatch 95/65 15 overhead squats 20 ring rows Max calorie row with time remaining

W.O.D Wednesday 6/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Bent Over Row (1-Arm DB or KB: 4 x 12 R/L) Metcon (AMRAP – Reps) 24 Minute Clock. Your Score = Total FB Sh to OH reps. Perform 4 x 6 Minute Rds. 4 Minutes: •200m Burden Run, 20/14lb Medball •40 Sit Ups •With any remaining time Perform max reps *Fatbar Shoulder …

06/05/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) round 1 20 burpees pullups 60 walking lunges 40 situps 45/30 calorie row round 2 20 ring pullups 60 stationary lunges w 2 kb’s 35/25 40 situps w 1 kb 35/25 45/30 calorie row if time emom of abs and running

W.O.D Tuesday 6/5/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – one person works at a time unless specified otherwise – perform for time in the order listed: 150 Wallballs, 20/14lb 100 Calorie Row 500m Run Together ——————————————— 4 Rds: 8 Snatches, 135/95lb 12 Synchro Burpees 16 TTB ——————————————— 50 Deadlift, 135/95lb 40 Calorie Bike 30 Deadlift, 135/95lb …

W.O.D Monday 6/4/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean + Jerk (10 Minute EMOM: Build to max for today) Power or Full clean / Power or Split Jerk Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 Hang Clean & Jerk, 115/75lb 15 Weighted Box Step Overs, 50/35lb x 2 DB to 20″ Box (Men and Women) 20 …