12/29/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) partner up! friday fun day! 12 minute amrap 200m row 7 hang snatches 95/65 5 burpee box overs Metcon (AMRAP – Rounds and Reps) 12 minute amrap 150m ski 12 kb loves 55/35 8 pullup rig loves Metcon (AMRAP – Reps) 10 minute amrap 1 mile bike split …

W.O.D Wednesday 12/28/17

CrossFit Springfield – Group WOD Back Squat (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 Wallballs, 20/14lb to 10/9’ 12 Box Jump or Step Ups, 24/20” 9 TTB

12/28/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 7 mijute amrap warmup style 100m row 100m ski 10 jump squats 10 burpees 10 good mornings Metcon (Time) 1 round 50 calorie row 40 deadlift 165/125 30 ring dips 20 push jerk 135/95 10 burpee pullups 1 round 25 calorie row 20 deadlift 15 ring dips 10 push jerk 5 …

W.O.D Wednesday 12/27/17

CrossFit Springfield – Group WOD Snatch (5 x 3 Drop and reset every lift ) Metcon (Time) 4 Rounds For time: 18/12 Cal Row 40 Double Unders 12 Alt. 1-Arm DB Snatches, 70/50lb

12/27/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 0-7 1200/1000m row Max snatch 95/65 Rest 2 minutes 9-14 1000/800m row Max thrusters 135/85 Rest 2 minutes 16-22 800/600m row Max clean and jerk 155/115

W.O.D Tuesday 12/26/17

CrossFit Springfield – Group WOD Metcon (AMRAP – Reps) 30 Minute AMRAP: 50 Jumping Jacks 50 Sit Ups 40 Jumping Jacks 50 Air Squats 30 Jumping Jacks 50 Push Ups 20 Jumping Jacks 50 Ring Rows 10 Jumping Jacks 50 Burpees 400 reps / round

12/26/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 27-21-15-12-9 Wallballs Sdhp 95/65 Box jumps Push press Calorie row

W.O.D Saturday 12/23/17

CrossFit Springfield – Group WOD Bench Press (3-3-2-2-1-1) Metcon (AMRAP – Reps) 18 Minute AMRAP: 3,6,9,12,15,etc… •KBS, 70/55lb •Parallette Push Ups •Weighted Step Ups, 40/25lb x 2, 20” Box for both Men and Women

W.O.D Friday 12/22/17

CrossFit Springfield – Group WOD Overhead Squat (5-4-3-2-1) Metcon (Time) For time: Buy In – Row 300/250m 3 rds: 17 OHS, 75/55lb 17 Pull Ups Buy Out – Row 300/250m

12/22/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 4 rounds partner a-15 calorie row for time however long it takes to row, thats how long you do bar loves pullup rig loves then switch Metcon (Time) 4 rounds split however 500m row 40 body loves 30 box loves 20 bar loves

W.O.D Thursday 12/21/17

CrossFit Springfield – Group WOD “12 Days of CFE” WOD (Time) 12 Days Of CFE For time – perform in the same order as the song “12 days of Christmas” – 50 Minute Time Cap: 100 Meter Run 20m Bear Crawl (10 Meters down and 10 Meters Back; Use Outer lanes and inside Rig for Bear Crawls) 3 ManMakers 40/25lb …

12/21/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 12 days of Christmas row style-part CFE, part row.. Also, dont forget about our coat drive! 1 manmaker 35/20 2 bear crawls 3 burpee box overs 4 ring rows 5 thrusters w/ dmb’s 35/20 6 pullups 7 goblet squats 55/35 8 calorie row 9 russian swings 10 situps w/ plate 15/10 11 …

W.O.D Wednesday 12/20/17

CrossFit Springfield – Group WOD Push Press (6 x 3) Metcon (Time) For Time: Run 100m 10 Push Press, 95/65lb 10 TTB Run 200m 20 Push Press, 95/65lb 20 TTB Run 300m 30 Push Press, 95/65lb 30 TTB Run 400m 40 Push Press, 95/65lb 40 TTB

12/20/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 calorie row Dumbbell push press 45/25 toes to bar rest 3 minutes 21-15-9 calorie bike Dumbbell snatches 50/35 toes through ring

W.O.D Tuesday 12/19/17

CrossFit Springfield – Group WOD Power Clean (6 x 3: Drop and reset after each lift) A: Metcon (AMRAP – Rounds and Reps) 15 minute clock- Partner WOD – 12 minute amrap – alternate movments: 9 Bar-Facing Burpees 12 Alternating One Arm DB Snatch, 70/50lb 15/10 Cal Bike With remaining 3 minutes perform max reps power cleans, RX+: 185/125lb. RX: …