W.O.D Wednesday 7/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (EMOM for 8 minutes: 4 reps) Warm up to working weight and use the same load for all 8 sets – try to use 60 to 70% of your 1RM Hang Power Clean. Metcon (AMRAP – Reps) Perform For total reps – 16 minute Even/Odd AMRAP: Evens…30 sec. work …

W.O.D Tuesday 7/11/17

CrossFit Springfield – Group WOD Points of emphasis for today’s WOD: •Choose/Warm Up to a load that looks/sounds/feels just slightly intimidating for your 20RM Bench…then destroy it. •Execute full ROM on both the Ring Dips and Burpees View Public Whiteboard Bench Press (Establish a 20 RM for today) Metcon (Time) 3 Rds For Time: 15 *Ring Dips 50 **Double Unders …

W.O.D Monday 7/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up 400m Run 30/20 Cal Row 20/15 Cal Bike Deadlift (4-4-4-4-4: Progressive load. Maintain perfect form) Metcon (AMRAP – Reps) 10 min AMRAP: 40 Deadlifts, 155/105lb 30 Wallballs, 20/14lb 20 TTB

W.O.D Saturday 7/8/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Pos. Snatch (Perform 6 sets to max load for today. ) Ground/Low Hang (below knees)/High Hang (above knees)Snatches may be performed in any style: full, power, or split. Metcon (Time) RX Plus Version: 3 rds for time: 30 One-Arm DB Snatches, 50/35lb 300m Sandbag Burden Run, 50/35lb 30 Ring Push Ups …

W.O.D Friday 7/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″ Rest 4 min 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″ Rest 4 min 21 Calorie Row 15 DB Thrusters, 50/35lb 9 Burpee Box Overs, 24/20″

W.O.D 7/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Rich (Time) For time: 13 squat snatches, 155/105 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 lb.U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the …

W.O.D Wednesday 7/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2: 50/60/70/75/80/85/90%) Metcon (Time) For time: 21-15-9: Front Squat, 135/95lb Ring Dips Calorie Bike

W.O.D Tuesday 7/4/17

CrossFit Springfield – Group WOD Happy Independence Day!!! Have a safe and wonderful 4th of July! Be sure to note our holiday business hours – we will have childcare at the 9am and 12pm WODs. View Public Whiteboard “1776” (AMRAP – Reps) 17 Minute AMRAP – Perform with a partner – go in the order listed – split each 76 …

W.O.D Monday 7/3/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Cleans + 2 Jerks (14 minutes to establish max load) Any style for both lifts Metcon (Time) 5 Rounds For time: 5 Clean & Jerk, 155/105lb 10 Burpees Over Bar 15 Wallballs, 20/14lb

W.O.D Saturday 7/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 2 rds Run 500m 15 Snatches, 95/65lb 15 WallBalls, 25/20lb to 10/9′ 2 rds Row 25 Calories 12 Clean & Jerk, 115/75lb 12 TTB 2 rds Bike 0.5 Mile 9 Thrusters, 135/95lb 9 Burpee-Pull Ups

W.O.D Friday 6/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 3: Progress to 3RM for today) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 Sit Ups w Feet Braced (Use DBs) 10 Weighted Box Step Ups, 50/35lb x 2 DBs 15 Push Ups w Hands on DBs Parallel 10 Weighted Stationary Lunges (Holding DBs at side), …

W.O.D Thursday 6/29/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (3-3-3-3-3) Metcon (Time) Buy In – 25 Bar-Facing Burpees 20-15-10-5 Rounds: Front Squat, 135/95lb CTB Pull Ups Calorie Row Buy Out – 25 Bar-Facing Burpees

W.O.D Wednesday 6/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (5-4-3-2-1) Metcon (Time) For time: 10 down by 1 to 1 rep Strict press at 60% of the 1RM load you establish today. Alternate with… 20 down by 2 to 2 cals on assault bike

W.O.D Tuesday 6/27/17

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (4@40%/3@50%/2@60%/2@65%/2@70%/1@75%/1@80%/1@85%) See link for example: https://youtu.be/W8QBSDzO39E Metcon (Time) 21-15-9 RFT: Hang Snatch, 75/55lb Alt. Stationary OH Lunges, 75/55lb Rest 5 minutes… Metcon (Time) 3 RFT: 50 Double Unders Run outside to Dogsled 50ft Sled Push (25ft down & 25ft back), 5 Plates/3 Plates

W.O.D Monday 6/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 60 KBS, 70/55lb 600m Burden Run, 20/14lb 50 WallBalls, 20/14lb to 10/9′ 500m Burden Run, 20/14lb 40 Burpees 400m Burden Run, 20/14lb 30 Ring Dips 300m Burden Run, 20/14lb 20 One-Arm DB Squat Snatch, 50/35lb 200m Burden Run 10 Fatbar Clean & Jerk, 130/90lb 100m Burden Run, 20/14lb