10/08/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Squat (evens-3 back squats odd-100m run) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 12 wallballs 10 toes through rings 8 good mornings 45/35

WOD Monday 10/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (3-3-3-3-3-3: Establish 3RM Power or Full) Metcon (AMRAP – Reps) 15 Minute AMRAP: 30 DUs 10 Hang Cleans, 155/105lb 10 Bar-Facing Burpees

WOD Saturday 10/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (3 x 4 @ 50/60/70%) Push Press (3 x 3 @ 55/65/75%) Push Jerk (3 x 2 @ 70/75/80%) Metcon (Time) 4 Rds for time: Run 300m 20 Russian KBS, 70/55lb 10 Sh to OH, 135/85lb

10/05/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Friday fun day!! Partner up!! 2000m Row, divide however 100 wallball sit-ups 50 synchro burpees 50 dumbbell loves 50/35 100 bar loves 95/65 2000m Row divide however

WOD Friday 10/5/18

CrossFit Springfield – Group WOD View Public Whiteboard Dog Sled Push (Perform 5 sets. Rest 2 minutes between.) 20m down and 20m back. Use the same weight for all 5 sets. Dog Sled weighs 105lb empty. Record load used. Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 15 Weighted Sit Ups, 20/14lb 12 DB Hang Clean & Jerk, 50/35lb …

10/04/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 1) 25/15 calorie row 20 overhead squats 95/65 20 box overs 2) 25/15 calorie row 16 overhead squats 115/75 16 box overs 3) 25/15 calorie row 14 overhead squats 135/85 4) 25/15 calorie row 12 overhead squats 145/95 12 box overs if time-abs

WOD Thursday 10/4/18

CrossFit Springfield – Group WOD View Public Whiteboard Muscle Snatch (3-3-3-3 @ 40/45/50/55%) Power Snatch (2-2-2-2 @ 60/65/70/75%) Snatch (1-1-1-1 @ 80+) Metcon (Time) 4 RFT: *4 Bar Muscle Ups | 8 CTB Pull Ups | 12 Pull Ups | 16 Jumping Pull Ups (*All are RX: Choose only 1) 12 Bar-Facing Burpees 16 Power Snatch, 95/65lb

10/03/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Calories) 5 minute warmup 100m run 100m ski 10 air squats 10 pushups 10 good mornings Metcon (AMRAP – Rounds and Reps) 12 minute amrap 400/300m row 15 thrusters 95/65 10 pullups Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20/15 calorie row 15 deadlifts 135/95 7 push jerks

WOD Wednesday 10/3/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (3-3-3-2-2-2 work 70-85%) Metcon (Time) 21-18-15-12-9-6: Goblet Squat, 55/35lb Parallette Push Up Calorie Bike KB SDHP, 55/35lb

10/02/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Big chipper Tuesday!! 1000m Row 100 double unders 800m Row 80 kb swings 600m Row 60 push press 75/55 400m Row 40 front squats 105/75 200m Row 20 lateral burpees

WOD Tuesday 10/2/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Weight) Complete for Max load Clean & Jerk. Just move though the running – increase the barbell load each each set: 3 Rds: Run 300m 3 C & J 3 Rds: Run 200m 2 C & J 3 Rds: Run 100m 1 C & J Record your heaviest successful C & …

10/01/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Snatch (14 minute clock. Emom. ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300m Row 16 dumbbell snatches 50/35 14 goes to bar

WOD Monday 10/1/18

CrossFit Springfield – Group WOD View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

WOD Saturday 9/29/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Snatch + Hang Snatch (Lift Every 2 minutes for 12 Minutes ) Hang may be performed as High or Low hang (from above or below the knee). You may perform full, power, or split snatch Metcon (Time) Partner WOD – For time: Run 1200m Together 30 back squats (205/155) …

WOD Friday 9/29/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time (with a partner) 500-400-300-200-100-200-300-400-500m SKI. Partner A skis *Partner B heavy double KB front rack hold. Use DBs if necessary. Then switch (each partner skis the same distance before moving on) *5 burpee penalty (for both) every time partner B breaks on the hold. Record time and KB …