12/10/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Overhead Squat (14 minute clock evens odds) one snatch grip deadlift one hang snatch one overhead squat Metcon (AMRAP – Rounds and Reps) 14 minute amrap 300/200m row 30 double unders 15 deadlifts 95/65 10 hang snatch

WOD Monday 12/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

WOD Saturday 12/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (12 Minutes: 3 reps: Work Up to 70-80% of your 1RM) Do not tap n go. Drop and reset. You must perform your set of 3 within 30 seconds. Metcon (Time) Partner WOD – For time – Partition the work any way you wish: 5 Rds: 12 Snatches, 135/95lb 24 …

WOD 12/7/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat + Jerk (12 Minutes: Progress to max load for today) Metcon (AMRAP – Reps) 12 Minute AMRAP: 30 Double Unders 15 Wallballs, 20/14lb to 10/9’ 5 Burpees

12/07/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up! 30 minute amrap, split however 30 calorie love 30 bar loves 45/35 30 box loves 30 calorie love 30 bar loves 95/65 30 pullup rig loves 30 calorie love 30 bar loves 135/95 30 ring loves

12/06/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row burpees touching rig 21-15-9 calorie ski hang cleans 115/75 calorie bike sdhp 95/65

WOD Thursday 12/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Double KB Deadlift (4 x 8) Metcon (Time) 60 Calorie Row 50 KBS, 55/35lb 40 Calorie Bike 30 CTB Pull Ups 20 Medball Squat Cleans, 30/20lb

12/05/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 50 overhead squats 45/35 800m row 50 box overs 600m row 50 ring rows 400m row 50 good mornings 200m row

WOD Wednesday 12/5/18

CrossFit Springfield – Group WOD View Public Whiteboard DB Shoulder Press (3 x 10) Strict Toes-To-Bar (3 x 10) Back Rack Lunge (3 x 10 Stationary ) Metcon (Time) 21-18-15-12-9 RFT: DB Push Press, 40/25 x 2 Weighted Sit Ups, 20/14 KB Goblet Stationary Lunges, 35/25

WOD Tuesday 12/4/18

CrossFit Springfield – Group WOD View Public Whiteboard Muscle Snatch (4-3-2-1 progress load, stay light) Pause Snatch (1-1-1-1: progress load, Moderate loads) See link for example: https://youtu.be/W8QBSDzO39E Snatch (1-1-1-1: progress loads, AHAP ) Metcon (AMRAP – Reps) Partner WOD – 1 person works at a time – 1 bike per team – 20 Minute AMRAP: 20 Synchro Burpees 20 Box …

12/04/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Emom 5 minutes , if you get done early, rest 30/20 calorie row 30 wallballs 30 walking lunges 30/20 calorie ski 30 medball cleans 30 walking lunges wallball overhead 30/20 calorie row 30 wallballs 30 walking lunges. 30/20 calorie ski 30 medball cleans 30 walking lunges wallball overhead Record …

12/03/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Squat (14 minute clock evens and odds) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 400/300m row 30 double unders 20 air squats 15 toes to bar

WOD Monday 12/3/18

CrossFit Springfield – Group WOD View Public Whiteboard Paused Back Squat (4-4-4-4-4-4: 45/50/55/60/65/70% ) Hold for “One-one-thousand, two-one-thousand Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard 3 BTN Push Press + 1 OHS Snatch-Grip Push press for 3 reps, on the third rep, hold the bar above your head and descend into a squat. Metcon (Time) 3 Rounds 10/7 Calorie Bike 5 Squat Snatch 135/95 10/7 Calorie Row 10 Push-up -THEN- *50 Toe-2-Bar *Each Break, perform 5 burpee …

WOD Saturday 12/1/18

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean (3 x 3, 3 x 2, 3 x 1: Drop/reset on 3s and 2s) Metcon (Time) 12-10-8-6-4-2 RFT: Power Cleans, 135/95lb Front Squats, 135/95lb Bar-Facing Burpees