W.O.D Tuesday 3/20/18

CrossFit Springfield – Group WOD View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest•20” Box for men and women – stepping is still considered RX. •55lb Barbell and 14lb medball for RX women. •Wallball target height …

03/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) emom 10-100m row Metcon (No Measure) emom 25 minutes 1-10 pullups 2-10 wallballs 3-10 ring dips 4-16 lunges 95/65 5-7/5 calorie row

W.O.D Monday 3/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (12 Minute EMOM: Evens 1 C&J | Odds 8-12 BF Burpees) Metcon (AMRAP – Reps) 12 Minute AMRAP: 10 Power Cleans, 135/95lb 20 KBS, 70/55lb 10 Push Jerks, 135/95lb 20 Box Jumps, 24/20” 10 Clean & Jerks, 135/95lb 20 Pull Ups

03/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200 m row 6 clean and jerks at 60% of what you get today 10 hand release pushups 24 double unders Clean and Jerk (evens-100m odds-1 c&j)

W.O.D Saturday 3/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – complete for time – perform in the order listed – always tag in/out: Run 1600m Together 140 Double Unders 120 Wallballs, 20/14lb 100 Calorie Row 80 Calorie Bike 60 Calorie Ski Erg 40 Burpees Over Planked Partner

W.O.D Friday 3/16/18

CrossFit Springfield – Group WOD View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 …

03/16/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner up! 2 rounds of Fran or Elizabeth between you and your partner Metcon (Time) partner up! 1 round of Diane or Randy ()

W.O.D Thursday 3/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Active Recovery Metcon (No Measure) 25 Minute EMOM: 1) 5-10 One Arm DB OHS, Perform in both L/R sides. 2) 10-15 Box Step Or Jumps, 24/20” 3) 15-20 Jumping Pull Ups 4) 20-30 Sit Ups 5) 40 Seconds: Row Bike or Ski @ 80%

03/15/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 500m Record best time Metcon (3 Rounds for time) 1 time for each (3rounds total) 5 minute intervals 400m row 20 thrusters 95/65 1st round 15 thrusters 115/75 2nd round 10 thrusters 135/95 3rd round

W.O.D Wednesday 3/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (10 min EMOM: 1 Rep) Metcon (Time) For time: 20 Snatches, 115/80lb 40 Push Ups Run 600m 80 DUs Run 600m 40 Push Ups 20 Snatches, 115/80lb

03/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds, emom style 1-calorie row or ski 2-walking lunges 3-med ball cleans 20/14 4-ring dips 5-100m run rx plus-40/25# dmb’s, 25/20 wallball

W.O.D Tuesday 3/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) *21-18-15-12-9 RFT: DB Thrusters, 40/25lb TTB *After each round, Row 15/12 Calories

03/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row deadlift 135/95 hspu or strict press hang clean ab mat situp

W.O.D Monday 3/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (3-3-2-2-1-1 Build to heavy single) Metcon (Time) 5 RFT: 9 Hang Power Cleans, 135/95lb 12 Burpees 15 Box Jumps, 24/20”

03/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200m row 15 wallballs 10 ring pushups Back Squat