11/29/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Distance) 30 minute amrap, 3 person teams score is max meters rowed a-rows for meters b&c-amrap of 10 deadlifts 135/95 8 pullup rig loves 6 box overs every 90 seconds 5 burpees rotate off the rower whenever, decide as a team who will do the burpees each time

HAPPY THANKSGIVING

CrossFit Springfield – Group WOD View Public Whiteboard 5k Gone Bird! (Time) 1000m Run 30 Hand Release Push Ups 1000m Run 30 Parallette Squat Jumps 1000m Run 10 KBS (55/35#) 10 Box Jump Overs (24/20″) 10 Burpees 1000m Run 30 Stationary OH Lunges (45/25#) 1000m Run 30 Thrusters (45/35#)

11/27/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Weight) 6 minute warmup 100m row 5 calories bike 5 burpees Metcon (AMRAP – Reps) 5 minute clock 800/600m row max front squats 95/65 Metcon (AMRAP – Reps) 5 minute clock 800/600m row max push press 95/65 Metcon (AMRAP – Reps) 5 minute clock 800/600m row max thrusters 95/65 Metcon …

WOD Wednesday 11/27/19

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (See comments for lifting schedule) Minutes… 0-1: 3 Reps @ 45% 1-2: 2 Reps @ 50% 2-3: 1 Rep @ 55% 3-4: 3 Reps @ 60% 4-5: 2 Reps @ 65% 5-6: 1 Rep @ 70% 6-8: 3 Reps @ 75% 8-10: 2 Reps @ 80% 10-12: 1 Rep @ 85% …

WOD Monday 11/25/19

CrossFit Springfield – Group WOD View Public Whiteboard Strict Pull Ups (See comments) Perform 4 Sets, each for max reps. After each set perform 6 DBALL Cleans, 150/100/70. Record total number of strict pull ups performed over all 4 sets. Use bands or perform ring rows as needed. Metcon (Time) For time: 24 Power Cleans, 95/65 •24/18 Cal Bike 24 …

11/25/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Rack Lunge (12 minute clock) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 300m row 16 medball cleans 30/20 200m run 12 ttb

sunday Sunday SUNDAY!!!

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) •Partner WOD• 3 rounds of: 50 Double Unders 20 Alternating DB Snatch 10 Burpee Over Partner -into- 2 rounds of: 100 Double Unders 40 Alternating DB Snatch 15 Burpee Over Partner -into- 1 round of: 150 Double Unders 60 Alternating DB Snatch 30 Burpee Over Partner Time Cap: 22:00

WOD Saturday 11/23/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (*5-5-5-5-5: 55/60/65/70/75% of 1RM) *After each set Row 200m Metcon (Time) 6 RFT: 24 DUs | 24 SU Scale *Your Choice (All are RX): 12 Push Ups, 8 Ring Dips, 4 Bar Muscle Ups 6 Squat Cleans, 135/85

7 come 11!

CrossFit Springfield – Rowing Class 7am Row 25/20 cal 7 power cleans 135/85 11 plate sit ups #25 7 pull-ups 11 KB goblet squats 45/35 25 min amrap View Public Whiteboard

WOD Friday 11/22/19

CrossFit Springfield – Group WOD View Public Whiteboard Low Hang Power Snatch (2-2-2-2-2-2. Goal is to hit ~ 70-80% of 1RM Snatch) Low hang = Below knee. Power = receive barbell above parallel. Metcon (AMRAP – Rounds and Reps) Partner WOD – Partition all work any way you wish. 16 Minute AMRAP: [RX] 8 Hang Snatches, 95/65 8 Wallballs, 20/14 …

11/22/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap, friday fun day, partner up 200m row 20 burpees over partner 20 box loves 20 calorie bike 20 bar loves, each round weight goes up starting at 95/65

WOD Thursday 11/21/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 25 Minute Clock: Minute 1) Assault Bike 40 Sec Work | 20 Sec Rest: Moderate Pace Minute 2) DB Bicep Curls, Alternate L/R Minute 3) TTB, Knee Raises, or GHD sit ups Minute 4) Banded Tricep Extentions Minute 5) REST

11/21/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 300m row 10 back squats 95/65 10 push press 300m ski 20 walking lunges

WOD Wednesday 11/20/19

CrossFit Springfield – Group WOD View Public Whiteboard Split Jerk (3×3 P.Press, 3×2 P.Jerk, 3×1 Split Jerk) Metcon (Time) Buy In – 27 Box Jump or Step Ups, 24/20″ 21-15-9: Calorie Row *DB Sh to OH, 50/35 x 2 Russian KBS, 70/55 Buy Out – 27 Box Jump or Step Ups, 24/20″ *Do not drop DBs from Overhead.

11/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute warmup 100m row 100m ski 10 air squats, pusups, jumping pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 20/15 calorie row 20 kb deadlifts 70/55 12 pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 20/15 calorie row 20 kb sdhp 70/55 12 …