08/21/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Squat Clean Thruster (Emom-14 minutes ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 250m Row 25 double unders 10 thrusters w/dmb’s 40/20 20 sit-ups Rx+=50/35

W.O.D Saturday 8/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3rds: 30 Double Unders 8 Burpee Pull Ups 300m Run 3rds: 20 One Arm Alt. DB Snatches, 50/35lb 8 Bar Muscle Ups 200m Run 3rds: 1 DogSled Push, 5 x 45lb | 3 x 45lb, 50m (25 down and 25 Back) 8 Burpee Pull Ups 100m Run

W.O.D Friday 8/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Fatbar OH Lunges (*12-12-12-12-12) Stationary. Step forward and back to balance. Alternate L and R legs. Keep weight light enough to maintain perfect technique.*After each set, Row 250/200m Metcon (Time) Partner WOD – perform the tasks in order – only one person works at a time with exception of last 20 synchronized …

08/18/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day!! partner up 100 calorie row 100 partner wallballs 100 synchro air squats 100 bar loves 100 wallball situps 100 box loves

W.O.D Thursday 8/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 8 Rounds For Time: 17 SDHP, 95/65lb 17 Sit Ups 17 Box Jump or Step Up, 24/20″

08/17/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10 minute time cap 3 rounds 200m Row 20 sit-ups 40 double unders Metcon (Time) 10 minute time cap 3 rounds 200m Row 20 sit-ups 40 double unders Metcon (Time) 10 minute time cap 20/10 calorie row 20 walking lunges w/ kb 55/35 20 kb swings Metcon (Time) 10 …

W.O.D Wednesday 8/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4 x 5: 60/65/70/75% of 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Recovery Run/Jog/Walk 1 Mile

08/16/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds every 4 minutes 500m row CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. …

W.O.D Tuesday 8/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 rds 15 Hang Power Snatch, 115/75lb 15/10 Cal Ski-Erg Rest 3 Minutes 3 rds 15 Burpees Over Bar 15/10 Cal Assault Bike Rest 3 minutes 3 rds 45 Double Unders 15/10 Cal Row Score = total time including both 3 minute rest intervals. Coaches: Stagger couplet starting …

08/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21/15/9 calorie row thruster 95/65 Metcon (Time) 21/15/9 ski calories clean and jerk 115/75 Metcon (Time) 21/15/9 bike calorie deadlift 135/95

W.O.D Monday 8/14/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Power Clean + 3 Front Squat + 3 Jerks (Perform Complex 5x to max load) Metcon (Time) For time: Buy In Run 1200m 24 WallBalls, 20/14lb to 10/9′ 21 TTB 18 WallBalls 15 TTB 12 WallBalls 9 TTB 6 WallBalls Buy Out Run 1200m RX+ Use 25/20lb Wallballs to 10/9′ target

08/14/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Bench Press (evens-row 100 odds-bench) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 20/15 calorie row 15 pushups 10 overhead squats 95/65

W.O.D Saturday 8/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) In 3 person teams, Perform 3 Rounds For Time. Follow the leader style (Athlete 1 goes, then 2, then 3 for each movement. Athlete 1 cannot begin the next implement until all 3 athletes have completed the given task at hand): 50′ KB *Goblet Walking Lunges, 55/35lb 20/15 Calorie Assault …

W.O.D Friday 8/11/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Snatch + Hang Snatch (14 Minutes: Lift Every Other Minute to Max) Hang may be performed as High or Low hang (from above or below the knee). You may perform full, power, or split snatch Metcon (Time) For time: 15 Snatches, 135/85lb 30/25 Ring Push Ups 30 Box Jump …

08/11/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! 3 rounds, change your love each round 400m row 40 body loves farmers carry end of rig to end of rig 800m bike 40 bar loves 95/65 20 pullup rig loves farmers carry back