Sunday 1.12.20

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD 15 minute AMRAP: 50/35 Calorie Row 50 Ab mat Sit-ups 50 Single DB Box Step-ups (50/35#) 50 Toes-to-Bar/Toes-to-Rig Partners alternate every 30 seconds

WOD Saturday 1/11/20

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (*4 x 8: Increase load on each set ) *After each set Perform 8 DBall Cleans Metcon (Time) For time – Stagger couplet starting points as needed to accommodate large classes – please leave bikes where they’re at: 21-15-9: Calorie Row One-Arm DB Thruster, 50/35lb 21-15-9: Calorie Bike Alt. One-Arm …

WOD Friday 1/10/19

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (Lift E2 Minutes x 8 times to max load ) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks Metcon (Time) Partner WOD – For time: 20 Clean & Jerks, 135/95lb 40 Pull Ups 60 Wallballs, 20/14lb to 10/9’ 80 Synchro Sit Ups 60 Wallballs, 20/14lb to 10/9’ …

01/10/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up! split however, you do not need to finish all 100 reps before moving on 100 calorie row 100 wallball loves 100 bar loves (you choose weight) 100 body loves 100 pullup rig loves

WOD Thursday 1/9/20

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (4 x 10) Metcon (Time) 5 Rds For Time: Run 300m 21 KBS, 35/25lb 12 *Ring Dips *Scale w Band assisted Ring Dips or Perform Ring Push Ups. Coaches: Emphasize full ROM (shoulder depth & elbow extension at the top).

01/09/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 500m row 20 box overs 17 ring rows 12 thrusters 75/55 rx+-105/75

01/08/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute warmup 100m row, 7 burpees, 15 jumping jacks Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m row 30 double unders (60 singles) 15 russian swings 70/55 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300m ski 10 sdhp 70/55 10 pullups

WOD Wednesday 1/8/20

CrossFit Springfield – Group WOD View Public Whiteboard Sumo Deadlift High Pull (3 x 8) Strict Knees To Elbows Perform 3 sets of 8-12 reps. Substitute strict knee raise or supine leg raise to rig as needed. Metcon (Time) 4 RFT 12 Burpee Box J Overs, 20/24″ 12 TTB 24 Jumping Split Lunges, R=1/L=2

01/07/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 7 rounds 7 calorie row 7 deadlifts 135/85 7 power cleans 7 push jerk

Cost of Core

CrossFit Springfield – Rowing Class 7am WOD 10 BURPEE PULL UPS 15 FRONT SQUATS 95/65 20 H.R PUSH-UPS ROW 250M 20 burpee PULL UPS 15 FRONT SQUATS 95/65 10 H.R PUSH UPS ROW 250 M 10 BURPEE PULL UPS 15 FRONT SQUATS 20 H.R. PUSH UPS ROW 250M View Public Whiteboard

WOD Tuesday 1/7/20

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (6 x 4 @ 55/60/65/70/75/80%) Metcon (AMRAP – Reps) 18 Minute Clock… 3 Minute AMRAP: 25 DUs (50 SU Scale) 5 DB Sq Clean Thruster, 50/35 x 2 REST 2 Minutes 3 Minute AMRAP: Max reps Devils Press, 50/35 x 2 REST 2 Minutes, then Repeat.

WOD Monday 1/6/20

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 5: All 5 sets at ~70%) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*Perform Squats to a Medball. Perform band-assisted or jumping pull ups as needed. Perform elevated push up using a box or barbell on j-hooks as needed.

01/06/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Squat (12 minute emom) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 400/300m row 20 air squats to wallball 15 ground to overhead with wallball 10 pushups

Sunday 2pm WOD

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) •Partner WOD• 3 rounds for reps: 1:30 Wallballs (20/14#) 1:30 Alternating Dumbbell Snatches (50/35#) 1:30 Box Jumps (24/20″) 1:30 Single Arm Dumbbell Hang Clean & Jerks (50/35#) 1:30 Calorie Row 1:30 Rest Partners may switch as needed

WOD Saturday 1/4/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 25 Minute Clock: PART A – 2 Rds For time: RX: 40 Stationary Alt Prisoner Lunges (hands behind head) 35 Push Ups 30 Medball Ground to OH, 20/14 25/20 Calorie Row 20 Deadlifts, 135/95 15 TTB 10 Lateral Burpees over Barbell RX+: 40 Medball Bearhugger Lunges, 30/20 35 Ring Push …