WOD Wednesday 8/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (4-4-4) Push Press (3-3-3) Push Jerk (2-2-2) Split Jerk A: Metcon (Time) 21-15-9 RFT: Russian KBS, 100/70lb Box Jump Overs, 24/20″ Rest 3 Minutes B: Metcon (Time) 9-15-21 RFT: TTB Shoulder to OH, 115/75lb

08/08/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) max effort each minute 5 rounds 1-calorie row 2-hang clean 95/65 3-kb stationary lunge 55/35 4-kb swings 55/35 5-100m run 6-rest

WOD Tuesday 8/7/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4-4-4-4) Metcon (Time) Partner Wod- 1 person works at a time Buy In – 60 Cal Row 3 Rounds: 30 thrusters 95/65lbs 30 pull ups Buy Out- 60 Cal Row

08/07/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 30 calorie row 30 sdhp 75/55 30 toes to bar 300m run Metcon (No Measure) warmup 10 minutes 100m row 100m run 20 jumping jacks 10 jump squats 10 good mornings

WOD Monday 8/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5-4-3-2-1) Metcon (Time) 2018 CrossFit Games Age Group Event 9… For time: 30 HSPU (Sub DB Sh to OH) 40 Deadlift, 225/155 50 Cal Bike 60 Bar-Facing Burpees

SUNDAY, AUGUST 5, 2018

CrossFit Springfield – Group WOD View Public Whiteboard Metcon Partner WOD (24 MInute Clock) Every 3 minutes, 1 partner will perform 20/15 Cals Ski Erg 20 Med Ball Bearhugger Squats, 25/20 lbs. Max Ring Rows with any remaining time. Weightlifting 5×10 Dumbell Bench Press, after each set perform 20 situps.

W.O.D Saturday 8/4/18

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (5 x 5 TNG) Metcon (Time) For time: Run 1000m 50 TTB 40/30 Cal Assault Bike 20 Snatches, 95/65lb

W.O.D Friday 8/3/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Cleans + 2 Jerks (Perform complex 6 times to max load) Power or full clean / push or split jerk Metcon (Time) 5 Rounds for time: 13 Burpees over bar 11 Deadlift, 135/95lb 9 Hang Power Clean, 135/95lb 7 Shoulder to OH, 135/95lb

W.O.D Thursday 8/2/18

CrossFit Springfield – Group WOD View Public Whiteboard DB Shoulder Press (12-12-12) Metcon (3 Rounds for time) 18 minute clock. *3 Rounds, each for time. Every 6 minutes perform: 30 Double Unders 20/15 Parallette Push Ups 50ft Dog Sled Push, Men: 4 x 45’s | Women: 2 x 45’s + 2 x 15’s 20/15 Parallette Push Ups 30 Double Unders …

W.O.D Wednesday 8/1/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (5 x 4 @ 60/65/70/75/80% of 1RM) Metcon (Time) Partner WOD. Alternate Movements on the 10 Rds. Tag In and Out. Perform For Time: Buy In – Run 500m Together 10 Rds: 18 WallBalls, 20/14lb 15/12 Calorie Row 9 CTB Pull Ups Buy Out – Run 500m Together

W.O.D Tuesday 7/31/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 5, 10, 15, 20, etc…20 minute AMRAP: Box Jump Overs, 24/20″ Russian KBS, 100/70lb Fatbar Shoulder to OH, 100/70lb Calorie Assault Bike

W.O.D Monday 7/30/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Rep Tap-N-Go Snatch (Lift every 90 seconds for 12 minutes) Metcon (Time) 27-21-15-9: DB Goblet Squat, 50/35lb 1-arm Alt DB Snatch, 50/35lb Ring Row

“Linda”

CrossFit Springfield – Group WOD 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) Clean (3/4 bodyweight) Use three separate barbells. Scaling This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume. Intermediate Option 10-9-8-7-6-5-4-3-2-1 reps for time of: 1¼-body-weight deadlift ¾-body-weight bench press …

07/27/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) friday fun day! partner up! 10 minute clock each row 400m, with remaining time max reps 95/65 bar love 10 minute clock each row 400 ski, with remaining clock max bar loves 135/85 10 minute clock each bike 30/20 calories, remaining time 155/125 5 minutes max bar …