W.O.D Friday 3/31/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (Every 90 seconds for 12 min: 3-3-2-2-1-1-1-1) Metcon (Time) For time: 2 Rds: 12 Snatch-Grip Deadlift, 95/65lb 12 Hang Power Snatch, 95/65lb 12 *OH Stationary Alt. Fwd Step Lunges, 95/65lb 2 Rds: 9 Snatch-Grip Deadlift, 115/75lb 9 Hang Power Snatch, 115/75lb 9 *OH Stationary Alt. Fwd Step Lunges, 115/75lb 2 …

W.O.D Thursday 3/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – 30 min clock – alternate movments – must tag partner in before they start working on next movement. Perform 6 rds for time. With any remaining time, establish max load Clean and Jerk (record your personal performance separately): 15 DB Thrusters, 50/35lb 15/12 Cal Row 15 Burpee …

W.O.D Wednesday 3/29/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (Establish a 10RM on Bench Press) Metcon (Time) 5 Rounds for time: 20 Sit Ups 15 SDHP, 75/55lb 10 Ring Dips

W.O.D Tuesday 3/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (5 x 4 all 5 worksets at 70%) Rest 60-90 seconds between sets Metcon (Time) Buy In – Run 500m 10,9,8,7,6,5,4,3,2,1 Rd of: Front Squat, 95/65lb Pull Ups KB Swing, 55/35lb Buy Out – Run 500m *DO NOT scale this WOD up in weight or skill (ctb pull up). Perform …

W.O.D Monday 3/27/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Rep Tap-N-Go Power Snatch (9 Min EMOM to max load) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 12 Wallballs, 20/14lb to 10/9′ 9 Bar-Facing Burpees 6 Power Snatches, 135/95lb

W.O.D Saturday 3/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 90 Steps, Alt. Stationary FWD step prisoner lunges 80 Butterfly sit ups 70 Push Ups 60 Box Jump Overs, 24/20″ 50 KB Swings, 55/35lb 40 Pull Ups 30 One-Arm Alt. DB Snatches, 50/35lb 20 TTB 10 Burpees

W.O.D Friday 3/24/17

CrossFit Springfield – Group WOD View Public Whiteboard CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds …

W.O.D Thursday 3/23/17

CrossFit Springfield – Group WOD View Public Whiteboard Challenge Du’ Jour 2 Minutes Max KBS, 70/55lb (AMRAP – Reps) Metcon CFE Bridge Repeats (AMRAP – Reps) AMRAP 20 Bridge repeats (over=1/back=2)

W.O.D Wednesday 3/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Strength Overhead Squat (15 minutes: 4-3-2-2-1-1 Progress to 1RM) Metcon Metcon (Time) For time: 3 Rds: 12/9 Cal Assault Bike 12 Pull Ups 2 Rds: 18 OHS, 105/70lb 18 TTB 1 Rd: 24/18 Cal Row 24 Push Press, 105/70lb

W.O.D Tuesday 3/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – Complete 8 Rds For time – One athlete works while the other performs 8 Burpee Pull Ups (Use at med/low bar or higher for Men/Women): 24 KB SDHP, 100/70lb 24 Parallette Push Ups 24 Box Jump or Step Up, 24/20″

W.O.D Monday 3/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4-4-4-4-4: Build to 4RM from racks) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 RFT: 50ft Farmer’s Carry DB Thruster, 50/35lb WOD Description: 50ft Farmer’s Carry then 10 DB thrusters; 50ft farmer’s carry then 9 thrusters; etc…all the way down to 1 DB thruster. Please DO NOT drop DB’s from overhead.

W.O.D Saturday 3/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (3-3-3-3-3: Build to 3RM) Metcon (Time) 3 RFT: 15 Hang Power Clean, 135/95lb 15 Bar-Facing Burpees 50 Double Unders

W.O.D Friday 3/17/17

CrossFit Springfield – Group WOD View Public Whiteboard CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 …

W.O.D Thursday 3/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 2) Metcon (Time) For time: Run 300m 30 Box Jump Overs, 24/20″ Run 300m 30 Hand Release Push Ups Run 300m 30 One-Arm Alt. DB Snatches, 50/35lb Run 300m 30 Burpees

W.O.D Wednesday 3/15/17

CrossFit Springfield – Group WOD View Public Whiteboard 10 minutes: Handstand & HSPU practice Back Squat (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 15 Air Squats 10 KBS, 55/35lb 5 HSPU (sub heavy DB Strict Press as needed)