WOD Tuesday 8/4/2020

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (7 x 2 @ 55/60/65/70/75/80/85%) Metcon (Time) For time: Row 1000/800m 30 DL, 155/105 60 Sit Ups Row 800/600m 20 DL, 155/105 40 Sit Ups Row 600/400m 10 DL, 155/105 20 Sit Ups

08/03/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Squat (12 min emom) Metcon (AMRAP – Rounds and Reps) 15 min emom 20/15 calorie row 20 air squats to wallball 12 ground to oh 30/20 7 reverse burpees

TOSH 3.0

CrossFit Springfield – CF Endurance This week each athlete will be able to choose from three different versions of TOSH. The versions are listed a 3.1, 3.2 or 3.3. You get to pick. Regardless, it will be a challenging workout this Monday. View Public Whiteboard 3.1: TOSH (Time) 3 rounds: 200m Run 400m Run 600m Run 1:1 Work:Rest 3.2: Metcon …

WOD Monday 8/3/2029

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (7×3 @ 55/60/65/70/75/80/85% of 1RM ) Metcon (Time) Perform 4 RFT: 10 DB Squat Cleans, 40/25 x 2 10 Cal Ski 10 Ring Push Ups Run 300m Assault or 400m Outside Coaches: Stagger starts as needed to accommodate class sizes.

Back At It

CrossFit Springfield – Rowing Class 7am Row 400 meters 20 Back Squats 125/95 15 Russian KB swings 70/55 10 Alt. 1 arm snatch 50/35 3 rds for Time View Public Whiteboard Warm-up (No Measure) 15 Air squats to med ball 10 stretching mountain climbers 10 DB press, light to medium weight 200 meter row 3 rds. Metcon (Calories) 10 minutes …

Ups-A-Daisy

CrossFit Springfield – Rowing Class 7am For Time: 200M Row 30 Slam Balls 15# 15 Power cleans 95/65 3 Rope Climb 200M Row 30 Slam Balls 12 Power Cleans (135/95) 2 Rope Climb 200M Row 30 Slam Balls 9 Power Cleans (135/95) 1 Rope Climb View Public Whiteboard Power Clean Skill: Find Heavy 3 Rep Power Clean (20 mins) Metcon …

WOD Saturday 8/1/2020

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Thruster (6 x 3 You may squat clean thruster 1st Rep. FB=20#) Take Fatbar from the ground Metcon (Time) 3 RFT: 21 DB Thrusters, 40/25 x 2 800m Run Outside 15 DB Thrusters, 40/25 x 2 600m Run Outside 9 DB Thrusters, 40/25 x 2 400m Run Outside RX+ Use 50/35 …

Bat —-Crazy

CrossFit Springfield – Rowing Class 7am B) Complete the following for time: 25 Min Cap Row 500 Meters 50 Plate Push Ups Row 1,000 meters 35 Plate Push Ups Row 2,000 Meters 20 Plate Push Ups View Public Whiteboard Warm-up (No Measure) 10/7 Cal on bike 10 Scorpion Stretches 10 Iron Cross Stretches 10 PVC pass through 10 lat pull …

07/31/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard ()

WOD Friday 7/31/2020

CrossFit Springfield – Group WOD View Public Whiteboard Muscle Snatch (3 x 3 Light) High-Hang Snatch (Above Knee. 3 x 2 Moderate) Low-Hang Snatch (Below knee. 3 x 1 AHAP) Metcon (Time) 25-20-15-20-5 RFT: Alt 1-Arm DB Snatch, 50/35 Burpee + Lateral Hop Over DB

setting the bar

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Metcon (Time) Four (4) Sets: 300 meters at Fast Pace 300 meters at Easy Pace 600 meters at Fast Pace. DETAILS: The first 300 meter speed should be at equal or faster than your Mile PR Pace. The second 300 meter run is any speed to that allows you to recover. …

07/30/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 400/300m row run w/ deadball down and back (outside) sled push down and back w-2 25’s, m 2 45’s 20 situps

Hammer Time

CrossFit Springfield – Rowing Class 7am Metcon: 3 RFT 50 Hammer Strikes 25/20 Cal row 25 plate Sit Ups , 25# 17 Min Cap View Public Whiteboard Metcon (No Measure) Skill/Strength 4×10: Each Side Single Leg KB RDL 70/55 L-Sit – 30 Sec Cumulative b/t Sets Metcon (Time) Metcon: 3 RFT 50 Hammer Strikes 25/20 Cal row 25 plate Sit …

WOD Thursday 7/30/2020

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Perform A,B,C sections in any order… A. Russian KBS 4 x 12, Use same weight for all sets. Bike 15/12 Cal after each set. B. Bench Press 5 x 5, Use same weight for all 5 sets. 90 second Assault Runner or Ski after each set (easy pace). C. …

WOD Wednesday 7/29/2020

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (4 x 6 @ 65% of your 1RM) Metcon (AMRAP – Reps) 12 Minute AMRAP – Follow 2-4-6-8-10-Etc Rep Scheme… *Scissor Lunges, R/L=1 TTB Push Press or Jerk, 115/80 *Scale w Stationary Alt Lunges, R/L=1