WOD Friday 10/4/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5-5-5-5-5) Metcon (Time) For time: 4 Rds: 12 KBS, 70/55 10/8 Calorie Bike Rest 2 Minutes 4 Rds: 8 Deadlifts, 185/125 8 Burpees Over Bar

WOD Thursday 10/3/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 18 Minute AMRAP: 15 Sit Ups 12 Air Squats to MedBall 9 Hand-Release Push Ups 6 Strict Pull Ups 42 reps per round. Score = Total Reps

10/03/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 5 reverse burpees 10 calorie bike 15 kb sdhp 70/55 20 situps (ghd if you wish)

10/02/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 5 cleans 115/75 5 jerks Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m row 10 clean and jerk 135/85 Metcon (AMRAP – Rounds and Reps) 6 minute amrap 150/100m row 6 burpees over the erg

WOD Wednesday 10/2/19

CrossFit Springfield – Group WOD View Public Whiteboard Split Jerk (Find your 1RM for today) Metcon (Time) For time: 500/400m Row 30 Sh to OH, 95/65lb 20 TTB Rest 2 Minutes 20 TTB 30 Sh to OH, 95/65lb 500/400m Row Running clock. Include 2 minute rest period in your total time.

WOD Tuesday 10/1/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (2-2-2-2-1-1-1-1) Metcon (Time) 21-15-9 RFT: Wallballs, 30/20lb to 10/9’ Calorie Ski 60 DUs

10/01/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 40 air squats 12 dball cleans 100/70 60 double unders 800m row 30 air squats 10 dball cleans 50 double unders 600m row 20 air squats 8 dball cleans 40 double unders 400m row 10 air squats 6 dball cleans 30 double unders

WOD Monday 9/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5) Metcon (Time) 4 Rounds For Time: 10 Burpees 20 One-Arm DB Snatches, 50/35lb Run 300m

WOD Thursday 9/26/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 21-18-15-12-9-6 RFT: DB Push Press Burpees Run 200m

WOD Wednesday 9/25/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 3 @ 65/70/75/80/85%) Metcon (AMRAP – Reps) Partner WOD – 12 Minute AMRAP – One person works at a time: 24 Wallballs, 20/14lb to 10’ 24 Weighted Sit Ups, 20/14lb 24 Push Ups

WOD Tuesday 9/24/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 4 Rounds For time: Run 500m 10 Burpee Box Jump Overs, 24/20″ 15 KBS, 70/55lb

WOD Monday 9/23/19

CrossFit Springfield – Group WOD View Public Whiteboard “Cluster” (Clean + Thruster) (3-2-2-1-1-1-1-1 to max for today) Clean may be performed as power, split, or full) Metcon (Time) 12-9-6-9-12  RFT: Thruster, 135/95lb CTB Pull Ups 30 Double Unders after each round

09/23/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Squat Clean Thruster (12 minute emom ) Metcon (AMRAP – Rounds and Reps) 16 minute emom 400/300m row 8 hang squat cleans 95/65 12 toes to ring 16 superman toe taps to the R/L

WOD Saturday 9/21/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (7×2: 50/55/60/65/70/75/80) Metcon (Time) 4 Rds For time: 12 KBS, 70/55 9 OHS, 115/75 6 Devil’s Press, 50/35 x2 30 DUs | 30 SU (Scale) Rest 1 Minute

09/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap add weight each round set up conga style 15/10 calorie row 15 kb loves 55/35 10 bar loves 95/65 15 wallball loves 10 pullup rig loves