WOD Tuesday 4/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Single Arm Dumbbell Row (3 x 12 R/L) Weighted Pull-ups (4 x 6) Scale by performing 4 x 6 strict Pull Ups or band-assisted strict Pull Ups Metcon (Time) For time: 100 DUs | 200 SU scale 50 KBS, 55/35lb 75 DUs | 150 SU scale 50 Pull Ups 50 DUs | …

WOD Monday 4/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (3-3-3-3-3-3: 45/50/55/60/65/70% of 1RM OHS) Metcon (Time) “Champion” 2 Rds For Time: 25 HSPU 20 Deadlifts, 135/95 15 OHS, 135/95 10 Burpee Box Overs, 24/20″ Run 800m Scale HSPU using abmat/s riser or w DB strict presses.

04/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) champion 2 rounds 25 hspu or strict press 20 deadlifts 135/95 15 overhead squats 10 burpee box overs 800m run or row Overhead Squat

Sunday W.O.D

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 9 Rounds 3 Deadlifts 155/105 3 Front Squats rx+ 185/125

WOD Saturday 4/6/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – *5 RFT: 42 TTB 42 Box Overs, 24/20″ 42 **Power Snatch, 75/55lb *In between movements, 1 partner must complete 8 OH Lunges (45/25lb) before both move on to the next task. **You can sub either 1-Arm DB Snatches or 1-Arm DB Hang clean and jerks if you’d …

04/04/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Sdhp KB 70/55 Bench 95/65 Goblet squat 70/55 Ring rows

WOD Thursday 4/4/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Weight) 5 steady rounds – record heaviest 5 rep Bench Press Performed: 5 Bench Press Row 500/400m 5 Bench Press Bike 20/15 Calories Bench Press (10 x 5 )

WOD Wednesday 4/3/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (4-4-4-4-4-4 to max load) Metcon (Time) For time: 3 Rds: 15 Shoulder to OH, 115/75 12 TTB 9 Bar-Facing Burpees REST 3 Minutes 20/15 Cal Ski 30 DB Thrusters, 40/25 x 2 40 Russian KBS, 70/55lb

04/03/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds -max reps per 40 sedonds, 20 sec rest 1) max calories 2) max situps 3) thrusters 45/35 4) ring rows 5) 100m run

WOD Tuesday 4/2/19

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Clean (10 Minutes: Lift EMOM to max) 1 From the ground + 1 from above the knee. Squat, Power, or split. Metcon (Time) Partner WOD – For time – 1 person works at a time: Row 120 Calories 30 Hang Cleans, 135/95 Run 800m together 20 Power Cleans, 155/105 40 …

04/02/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20 calorie ski 10 deadlifts 185/135 15 calorie bike 10 power cleans 135/95 10 calorie ski 10 burpees over the bar

WOD Monday 4/1/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Rack Lunge (4 x 12 steps, R=1/L=2: Maintain perfect technique) Metcon (Time) 2 Rds for time: 20 Box Jump Overs, 24/20″ 20 OH Stationary Lunges, 30/20lb MB 40 DUs / 80 Single Under Scale 20 MB Squat Cleans, 30/20lb 20 Ring Dips Run 400m

04/01/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Rack Lunge (8 minute clock ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300m Row 20 walking lunges w/ dmb’s 40/20 15 push press dmb 40/20 10 toes through rings

Sunday WOD

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 SDHP 115/80 5 T2B Every 2 Mins until 3K Row is complete. (Every 2:15 for female athletes)

WOD Saturday 3/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean | Hang Squat Clean | Jerk (See comments for format) 12 Minute EMOM: Evens: Perform Complex Odds: Perform 4-8 Lateral Burpees over Barbell. Metcon (Time) Partner WOD – For time – 1 person works at a time: 3 Rds: 60 Air Squats to Medball 50 Medball G to OH, 30/20lb …