WOD Tuesday 8/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean (4 Min EMOM + 6 Min E90Sec + 6 E2Min: 16 Minutes ) Perform Cleans as Power or Full Lift Schedule… 0-1 1-2 2-3 3-4 4-5:30 5:30-7 7-8:30 8:30-10 10-12 12-14 14-16 Metcon (Time) For time: *150 KBS, 55/35lb *Each time you break, Perform 50 DUs. (50 SU Scale) Metcon (Time) …

08/13/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 7 rounds 7 calorie row 7 thrusters 95/65 7 burpee box overs 7 pullups 7 push jerk 7 calorie ski 7 broad jumps

WOD Monday 8/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (6 x 4: 50/55/60/65/70/75%) Metcon (Time) 4 RFT: 20 KB Goblet Squat, 55/35lb 15 TTB 100m Empty Sled Push (2 x Down & Back, 25m)

08/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Deadlift (12 minute clock evens-dl, 0dds-6 burpees) Metcon (AMRAP – Rounds and Reps) 16 minute emom 400/300m row 12 deadlifts 135/95 12 hang snatches dmb 50/35 1 sled push down and back

WOD Saturday 8/10/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 8) Metcon (Time) 3 Rds: 25 KBS, 55/35lb 25 Push Ups Run 500m

WOD Friday 8/9/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean + Split Jerk (12 Minutes to build to max load) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 *Wallballs, 20/14 to 10/9’ 12/10 Calorie Row 30 DUs (45 SU Scale) *Please turn J-hooks around or remove them from rig to prevent MedBall damage.

08/09/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up! split reps however 30 minute time cap 50 calorie row 50 body loves 50 bar loves (light) 50 calorie row 40 body loves 40 pullup rig loves 30 calorie row 30 body loves 30 bar loves (heavier) 20 calorie row 20 body loves 20 …

08/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap 600/400m row 20 double kb deadlifts 70/55 15 push press 75/55 10 overhead squats

WOD Thursday 8/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (3-3-3-3-3: Not tapNgo: Lift, drop & reset) Metcon (Time) For time – use 1 Barbell: 30 Power Snatch, 95/65 15 Bar-Facing Burpees 20 Power Snatch, 115/75 10 Bar-Facing Burpees 10 Power Snatch, 135/95 5 Bar-Facing Burpees

WOD Wednesday 8/7/19

CrossFit Springfield – Group WOD View Public Whiteboard The “31 Heroes” WOD (AMRAP – Reps) “31Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a 45/25lb Plate. …

08/07/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15/10 calorie row 15 wallballs 10 pushups Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15/10 calorie ski 10 med ball cleans 8 ttb Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15/10 calorie bike 15 air squats to wallball …

WOD Tuesday 8/6/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5 x 4: 55-75%) Metcon (AMRAP – Reps) 12 Minute AMRAP: 12/9 Calorie Bike 12 Dbl KB Deadlift, 55/35 x 2 9 Dbl KB Hang Cleans, 55/35 x 2 6 Dbl KB Sh to OH, 55/35 x 2 Reset bike monitor every round

08/06/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 100 situps 800m row 80 russian kb swings 70/55 600m row 60 box jumps 400m row 40 ring rows 200m row 200m run 100m row 10 burpee ground to overhead with a plate 25/15

WOD Monday 8/5/19

CrossFit Springfield – Group WOD View Public Whiteboard One Arm KB or DB Thruster (5 x 6: L & R) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

08/05/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Rack Lunge (12 minute clock) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 300m row 30 double unders 20 walking lunges 10 pullups rx plus=40/25 dmb’s, ctb pullups