WOD Wednesday 2/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1 to max load. Take bar from rack.) Metcon (AMRAP – Reps) 15 Minutes Perform As Many Reps As Possible: 5 One-Arm DB Thruster (R), 40/25lb 5 Pull Ups 5 One-Arm DB Thruster (L), 40/25lb 5 TTB 5 DB Thrusters, 40/25lb x 2 25 Double Unders 1 Round = 50 Reps

02/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds (25 minute time cap) 30/20 calorie row 15 thrusters 75/55 10 burpees touching pullup bar 8 pullups rx+=105/70, chest to bar pullups

WOD Tuesday 2/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For time – 1 person works at a time unless specified otherwise: 120 Sit Ups (Perform simultaneously – do not have to be synchro but can’t advance until both have completed 120 reps) 100 Bearhugger Lunges, 30/20lb 80 One-Arm DB Hang Snatches, 50/35lb 60 Calorie Bike 40 …

WOD Monday 2/11/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (18 Min Clock: See comments for schedule) 0-1: 3 @ 50% 1-2: 3 @ 55% 2-3: 2 @ 60% 3-4: 2 @ 65% 4-5: 2 @ 70% 5-6: REST 6-7:30: 1 @ 75% 7:30-9: 1 @ 80% 9-10:30: 1 @ 85% 10:30-12: 1 @ 90% 12-14: 1 @ 95% …

02/11/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 minute amrap 300/200m row 10 deadlifts 115/75 6 power cleans 4 push jerk Clean and Jerk (14 minute clock)

WOD Saturday 2/9/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Perform 5 steady rounds: 5 TapNGo Power Snatch (progress to AHAP over 5 sets) 10 Bench Press (progress to AHAP over 5 sets) 15 Ring Rows 20/15 Calorie Ski Record heaviest 5 rep power snatch and 10 rep bench press Power Snatch (5 x 5) Bench Press (5 x …

02/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up! 30 min clock conga line style rowers lined up on east rig 12 box loves 12 dumbell loves 24 body loves 12 bar loves 95/65 12 bar loves 135/85 12 pullup rig loves

WOD Friday 2/8/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (3-3-3-3-3-3 to max load) Metcon (Time) 7 RFT: 7 OHS, 115/75 7 TTB 7 Box Jump Overs, 24/20″

WOD Thursday 2/7/19

CrossFit Springfield – Group WOD View Public Whiteboard 3-Position Clean (12 Minute to establish Max load) 1. Hi-Hang – Above Knee bar at Mid thigh. 2. Low-Hang – Below Knee 2 to 4″ from the floor. 3. *Ground. *You may drop and reset prior to lifting from the ground. Perform hi and low hang without dropping the barbell. Power or …

02/06/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) Max reps per minute, 5 rounds 1-calorie Row 2-sit-ups 3-thrusters 95/65 4-pushups 5-sprints down and back 30 seconds between moves to transition and get ready

WOD Wednesday 2/6/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Jerk (5-5-5-5-5) Metcon (Time) 5 RFT: 20 DUs 10 Sh to OH, 115/75lb 20 DUs 10 Pull Ups 20 DUs 10 *Calorie Bike *Position bikes in center of the class (where Rowers are set up for Row Class).

WOD Tuesday 2/5/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4 x 6: 50/60/70/80%) Metcon (Time) RX+ 21-18-15-12-6 Rds For Time: Alt. 1-Arm DB Snatch, 70/50lb Back-Racked Alt. Stationary Lunges, 95/65lb RX 21-18-15-12-6 Rds For Time: Alt. 1-Arm DB Snatch, 50/35lb Back-Racked Alt. Stationary Lunges, 75/55lb

02/05/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 30 calorie row 20 oh squats 95/65 15 bench press 60% of 1RM 10 reverse burpees

02/04/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Deadlift (14 min clock. Evens and odds) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 20/15 calorie row 8 hang cleans 135/85 10 ring rows 6 deadlifts 135/85

WOD Monday 2/4/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD – 30 Minute AMRAP: Run 200m Together 50 KBS, 70/55lb Run 200m Together 50 Push Ups Run 200m Together 50 Wallballs, 30/20lb to 10/9’ Run 200m Together 50 Burpees Over Partner Planked One person works at a time through KBS/Push Ups/Wallballs/Burpees. Count each 200m …