10/13/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Buy in row run or ski 800m Pick your weight- 2000 lbs clean and jerk 3000 lbs in a squat form 5000 lbs in deadlifts Buy out 800m in diff form from buy in

10-12-2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Run 400m 40 double unders Row 400m Run 400m 40 dumbbell snatch 40/25 Row 400 Run 400 40 push press 95/65 Row 400m Run 400m 40 med ball cleans 25/20 Run 400 40 back squats 95/65 Row 400m

W.O.D Thursday 10/12/17

CrossFit Springfield – Group WOD Metcon (Time) Use one Barbell – perform For Time: 30 Double Unders 15 Pull Ups 5 Cleans, 185/125lb 30 Double Unders 15 Pull Ups 4 Cleans, 205/135lb 30 Double Unders 15 Pull Ups 3 Cleans, 225/145lb 30 Double Unders 15 Pull Ups 2 Cleans, 245/155lb 30 Double Unders 15 Pull Ups 1 Clean, 265/165lb

10/11/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) Buy in-1000m Once everyone is done- :40 on, :20 off Calorie row Box overs Dumbell thrusters 40/25 Kb swings 55/35 Rest

W.O.D Wednesday 10/11/17

CrossFit Springfield – Group WOD Hang Snatch + Snatch (Every 90 seconds for 12 minutes) Perform as power or full snatch Metcon (Time) For Time: Buy In 30 Barbell Thrusters, 45/35lb 3Rds: 15/10 Cal Bike 10 Alt. 1-Arm DB Snatches, 70/50lb Buy Out 30 Barbell Thrusters, 45/35lb

10/10/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 10 minute time cap 3 rounds 20/15 calorie row 10 overhead squats 95/65 3 burpees over bar Metcon (Time) 10 minute time cap 2 rounds 25/20 calorie bike 15 power cleans 135/95 Metcon (Time) 12 minute time cap 3 rounds 20/15 calorie row 10 pullups 15 sdhp 95/65

W.O.D Tuesday 10/10/17

CrossFit Springfield – Group WOD Metcon (Time) 22 Minute time cap- in the case of DNF record time plus any incompleted reps. 30-25-20-15-10 Rds For Time: KBS, 70/55lb Burpees Bench Press (4 x 6 @ 65-80% of 1RM)

W.O.D Monday 10/9/17

CrossFit Springfield – Group WOD FatBar Front Rack Lunges (*4 x 12 steps) Alternate lags. Step Forward and back to balance.*After each set perform 15/12 Cal Ski Erg. Keep Fatbar FRack lunge weight light to moderate and maintain perfect technique. Metcon (Time) Buy In – Run 600m 3 Rds: 10 FatBar Deadlift, 110/75lb (FB weighs 20lb) 10 FatBar Hang Cleans, …

10/09/2017

CrossFit Springfield – Rowing class 11:15 Bench Press Metcon (AMRAP – Rounds and Reps) 17 minute amrap 200m row 10 pushups 5 bear complexes 95/65 rx+=135/85

W.O.D Saturday 10/7/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Front Squats + 1 Split Jerk (12 minutes to establish max) Take barbell from rack Metcon (Time) 3RFT: 50 DU’s 400m Run 30 Wallballs, 20/14 to 10/9 20/15 Cal Ski Erg 10 Burpees

10/06/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up! 21-15-9 each do 21,each do 15, each do 9 calorie row bar love 75/55 pullup rig love rest 2 minutes 21-15-9 calorie ski box love kb love rest 2 minutes 100 wallballs

W.O.D Friday 10/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Eight-Ball (Time) There is a 40 minute time limit. Perform Eight rounds for time of: 8 KB Swings 55/35lb 8 Pull-ups 8 Box Jumps 24/20″ 8 Thrusters 95/65lb 8 Knees to elbows 8 Deadlifts 205/135lb 8 Push-ups 8 Push Press 95/65lb

10/05/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (4 Rounds for time) 12 minute clock every 3 minutes 200m row 10 hang cleans 95/65 5 reverse burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300m row 10 squat clean thrusters 135/85 Metcon (AMRAP – Reps) 10 minute amrap 600 run max power cleans 165/125

W.O.D Thursday 10/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (Lift every 30 seconds for 12 min @70%) Alt between power and full Snatch Metcon (Time) Partner wod: For time: 100/70 Cal Bike 50 Db Squat Cleans, 50/35lb 50 Snatches, 135/95lb 1200m burden run, 25/20lb Medball x 1 (alt as many tomes as needed)

10/04/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) warmup till 11:20 row 100m 10 air squats 10 pushup 5 burpees Metcon (Time) 21-15-9 calorie row pullups goblet lunges 70/45 Metcon (Time) 21-15-9 burpee deadlifts 135/95 300m row Metcon (Time) 2 rounds 500m row 50 situps