WOD Friday 6/7/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (See comments ) 0-1: 3 reps 1-2: 3 reps 2-3: 3 reps 3-4: REST 4-5: 2 reps 5-6: 2 reps 6-7: 2 reps 7-8: REST 8-9: 1 rep 9-10: 1 rep 10-11: 1 rep Metcon (Time) For time: 60 Box Jump Overs, 24/20″ 50/40 Cal Row 40 Alt. Back-Rack Reverse …

WOD Thursday 6/6/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean + Full Clean (8 Minute EMOM) Metcon (Time) 5 Rounds. Record fastest round ONLY: 1 Sled Push x 30m, Men: 5 x 45s, Women: 3 x 45s 3 Squat Cleans, 155/105 12 DB Push Press, 40/25 x 2 REST 3 Minutes

WOD Wednesday 6/5/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 7: After each set perform 7 strict Pull Ups) Metcon (AMRAP – Rounds and Reps) Partner WOD – Partition All Reps any way you wish… 15 Minute AMRAP: 30 DUs 25 Alt 1-Arm DB Snatch, 50/35 20 Cal Bike 15 TTB 2:1 SU to DU Scale

06/05/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m row 10 sdhp 95/65 10 front squats 95/65 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m row 10 deadlifts 115/75 10 ring rows Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m row 8 burpees

WOD Tuesday 6/4/19

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (7-7-7-7-7) Metcon (Time) 30 KB Goblet Squats, 55/35 30 Parallette Push Ups 30 KBS, 55/35 Run 600m 20 KB Goblet Squats, 55/35 20 Parallette Push Ups 20 KBS, 55/35 Run 400m 10 KB Goblet Squats, 55/35 10 Parallette Push Ups 10 KBS, 55/35 Run 200m

06/03/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Front-Racked Barbell Lunges (14 minute clock) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 200m run 15 box jumps 12 pushups 10 toes to bar 10/8 calorie row

WOD Monday 6/3/19

CrossFit Springfield – Group WOD View Public Whiteboard A: Metcon (Time) 100 Burpees For time: Every Minute On The Minute (Beginning At Zero), Perform 1 C & J Record BOTH your Time & C & J Load used. B: Metcon (Weight) 100 Burpees For time: Every Minute On The Minute (Beginning At Zero), Perform 1 C & J Record BOTH …

WOD Sunday 6/2/19

CrossFit Springfield – Group WOD View Public Whiteboard RX: Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 20 Russian KBS 55/35 15/12 Cal Row 2 Sled Push Passes 190/145 RX+: Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 20 Russian KBS 70/55 15/12 Cal Row 2 Sled Push Passes 235/190

WOD Saturday 6/1/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Mr. Nick II: Partner WOD 18 Minute AMRAP – Partition Any way you wish: 5 Squat Snatch, 135/95 14 Deadlifts, 315/225 3 BMU 30 TTB 35’ HS Walk Once 18 Minute Clock Expires, both athletes run 1983m together

WOD Friday 5/31/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (6-6-6) Thruster (4-4-4) Thruster (2-2-2) Metcon (Time) E5Min x 4 Rds Perform (Record Your Fastest Round ONLY): 15 Thrusters, 75/55lb 10 CTB Pull Ups Run 200m

05/31/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up!! 2 rounds, maybe 3 if time 48 calorie love row bike or ski 24 squat loves 95/65 back front oh 24 burpee loves regular reverse box bar 48 calorie love row bike ski 24 G to OH 115/75 snatch c&j 24 ring loves 48 …

WOD Thursday 5/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Accessory Strength / Active Recovery (No Measure) Perform 6 Steady Rounds – Not for time: 6 Strict Knees To Elbows or Knee Raise 9R/9L, Suitcase Deadlift (18 Total) 12 Alt. 1-Arm DB Bicep Curls (Supinate at the top, 6R/6L) 9/6 Calorie Bike – Nasal Breathing Only

WOD Wednesday 5/29/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Jerk (7 x 3) Metcon (Time) 5 RFT: 10 Bar-Facing Burpees 7 Shoulder to OH, 155/105lb

WOD Tuesday 5/29/19

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (Power or Full: See comments for format) 15 Minutes: 40-55% Minute 1: 3 reps Minute 2: 2 reps Minute 3: 1 rep Minute 4: REST 50-65% Minute 5: 3 reps Minute 6: 2 reps Minute 7: 1 rep Minute 8: REST 60-75% Minute 9: 3 reps Minute 10: 2 reps Minute …

WOD Monday 5/27/19

CrossFit Springfield – Group WOD View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here