W.O.D Thursday 5/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 4 progress to max load for 4reps) Metcon (Time) 21-18-15-12-9 RFT: Russian KBS, 70/55lb Parallette Push Ups Weighted Box Step-Up, 2 x DBs, 40/25lb to 24/20″ Calorie Row

W.O.D Wednesday 5/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (Full Snatch: 12 total lifts…See comments) 4 @ 50% Drop/Reset after each lift. Rest 90 seconds 3 @ 60% Drop/Reset after each lift. Rest 90 seconds 2 @ 70% Drop/Reset after each lift. Rest 90 seconds 1 @ 80% Rest 90 seconds 1 @ 85% Rest 90 seconds 1 @ …

W.O.D Monday 5/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3-3-3-3-3-3 progress to max load for 3 reps) Row 60/45 Calories For Time (Time) Record time. Rest as needed 60 Burpees For Time (Time) Record time.

W.O.D Saturday 5/6/17

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Clean to Overhead (12 Minutes to Max load for today) Perform Ground to OH Anyway Metcon (Time) 4 Rounds for time: Run 300m 12 FatBar Deadlift, 110/80lb 12 FatBar Hang Clean, 110/80lb 12 FatBar Shoulder to OH, 110/80lb *FatBar weighs 20lb

W.O.D Friday 5/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Buy In – 600m Run 24-18-12 Rds: Deadlift, 185/125lb Box Step or Jump, 24/20″ DB Push Press, 50/35lb Buy Out – 600m Run

W.O.D Thursday 5/4/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (3-2-1-1-1-1-1) Metcon (Time) 5 RFT 15 OHS, 75/55lb 10 TTB 5 Bar-Facing Burpees

W.O.D Wednesday 5/3/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: *Run 1200m **10 Burpee Ring Muscle Ups 8 Clean & Jerks, 185/125lb 60/45 Ring Push Ups 4 x 20ft Dog Sled Push, Men 5 x 45lb plates | Women 3 x 45lb plates 20 Stationary Alt. FWD Step MB Bearhug Lunges, 25/20lb *If storms or rain do not …

W.O.D Tuesday 5/2/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (See comments for reps and %’s) Adhere to the following progression. Post heaviest load achieved for 1 rep: 8 @ 50% Rest 90 seconds 6 @ 60% Rest 90 seconds 4 @ 70% Rest 2 minutes 2 @ 80% Rest 2 minutes 1 @ 90% Metcon (Time) *For Time: 200 KBS, …

W.O.D Monday 5/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat + Jerk (12 Minutes to establish max load for today) Metcon (AMRAP – Rounds and Reps) Partner WOD – alternate rounds: Partner A completes full round, TAGS partner B who then completes a full round. Repeat… 18 Minute AMRAP: 9 Thrusters, 95/65lb 9 Pull Ups 9/6 Cal Assault Bike

W.O.D Saturday 4/29/17

CrossFit Springfield – Group WOD View Public Whiteboard Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope climb ascents

W.O.D Friday 4/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (6 x 3 to 3RM for today) Metcon (Time) 21-15-9 RFT: Deadlift, 205/135lb Bar-Facing Burpees

W.O.D Thursday 4/27/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (*5 x 8) *perform all 5 sets at the same weight. rest 60-90 sec between sets. Metcon (Time) For time: Run 400m 40 DB Weighted Box Step Ups, 50/35lb x 2 Run 400m 40 DB Push Press, 50/35lb Run 400m 40 DB Hang Squat Clean, 50/35lb

W.O.D Wednesday 4/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Isabel (Time) For Time: 30 Snatches, 135# / 95# Cool Down Not for time: Row 70/50 Cal or Bike 50/35 Cal

W.O.D Tuesday 4/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Agility As a warm up, perform 4 Band resisted run/sprints with a partner @ 70/80/90/100%. Please use green band or heavier for these. Strength Hang Power Clean (Every other minute for 14 minutes: 3 reps) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

W.O.D Monday 4/24/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5: ALL sets at 70 to 75% of your 1RM) Metcon (Time) 21-18-15-12-9-6 RFT: WallBalls, 20/14lb to 10/9ft Burpees Ring Rows