W.O.D Monday 1/22/18

CrossFit Springfield – Group WOD A.: Metcon (Weight) Minutes 0-6: 3 Minutes…Perform as many Thrusters as possible for total weight lifted. You must use the same Barbell weight for the entire 3 Minute duration. REST 3 Minutes B.: Metcon (AMRAP – Reps) Minutes 6-12: 6 Min AMRAP -Perform 2 Rds: Min 1) Max Calorie Ski Minute 2) Max reps Alt …

W.O.D Saturday 1/20/18

CrossFit Springfield – Group WOD Metcon (No Measure) 3 Rds: Not For Time: 10 Strict Ring Dips 20/15 Cal Assault Bike Metcon (AMRAP – Reps) Record total push ups AND max power clean load achieved 18 Minute Even / Odd EMOM: •Evens: 2 Power Clean (Not TNG) •Odds: 20 Seconds Max Push Ups Power Clean

01/19/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Friday fun day! Partner up 100 calorie row-switch every 20 100 deadlifts 135/85-switch every 10 120 body loves-switch every 10 105 kb loves-switch every 15 60 burpee pull-ups-switch every 5

W.O.D Friday 1/19/18

CrossFit Springfield – Group WOD CFS Filthy 50 (Time) For time: 50 Box jump, 24/20” 50 Jumping pull-ups 50 Kettlebell swings, 35/25lb Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Row 50 Calories 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders

01/18/2018

CrossFit Springfield – Rowing class 11:15 Warm-up (No Measure) 5-7 minutes to warmup 4 jogs up and down the gym 20 jumping jacks 16 mountain climbers 10 push-ups 15 jump squats After a round or two use your empty bar and replace jump squats with bar squats Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Front squat 135/85 Hspu or strict dmb press

W.O.D Thursday 1/18/18

CrossFit Springfield – Group WOD Back Rack Lunge (4 x 12: Use same weight for all 4 sets.) Metcon (Time) 10-20-30 RFT: Back-racked Box Step Ups, 95/65lb to 24/20” Pull Ups

W.O.D Wednesday 1/17/18

CrossFit Springfield – Group WOD Snatch (24 Min EMOM: See Comments) 0-12: Min 1) 2 Snatches Min 2) 25 Sit Ups Min 3) REST 12-24: Min 1) 1 Snatch Min 2) 15 Sit Ups Min 3) REST 2 Minutes: Max Calorie Assault Bike (Calories)

01/17/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 3 rounds 400m Row 30 air squats 20 push press 45/35 2 rounds 300m ski 20 dmb hang squat cleans 55/35 10 ring dips 1 round 600m Row 20 clean and jerk 135/85

W.O.D Tuesday 1/16/17

CrossFit Springfield – Group WOD Shoulder Press (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) Partner Workout: 15 Min AMRAP – Alternate movements: 15 Push Press, 115/75lb 15/10 Calorie Row 15 Box Jump or Step Up, 24/20” 15/10 Calorie Ski 15 Pull Ups

01/16/2018

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 7 minute amrap warm up style 200m Row 10 jump squats 10 hand release push-ups 10 broad jumps 10 step ups Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300/200m Row 10 box overs 10 thrusters 95/65 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15/10 calorie row 20 …

W.O.D Monday 1/15/18

CrossFit Springfield – Group WOD Martin Luther King, Jr. WOD (Time) “MLK Day WOD” 29 Bar-Facing Burpees – Born 1/15/1929 63 Cleans 95/65 – “I have a dream” speech delivered 64 Wall Balls 20/14 to 10’ – 1964 Civil Act Rights Act was passed 64 TTB – 1964 Nobel Peace Prize won 65 Kettlebell Swings 55/35 – 1965 Voting Rights …

01/15/2018

CrossFit Springfield – Rowing class 11:15 Martin Luther King, Jr. WOD (Time) “MLK Day WOD” 29 Bar-Facing Burpees – Born 1/15/1929 63 Cleans 95/65 – “I have a dream” speech delivered 64 Wall Balls 20/14 to 10’ – 1964 Civil Act Rights Act was passed 64 TTB – 1964 Nobel Peace Prize won 65 Kettlebell Swings 55/35 – 1965 Voting …

Sunday

CrossFit Springfield – Group WOD Strict Pull-ups (3×12) Use a band to achieve all reps. If all reps cannot be achieved do 3 sets of max reps. Metcon (Time) 21 Thrusters 75/55 21 Pull-ups 21/18 Assault Bike Calories -Rest 2 mins- 15 Thrusters 15 Pull-ups 15/12 Assault Bike Calories -Rest 1 mins- 9 Thrusters 9 Pull-ups 9/6 Assault Bike Calories

W.O.D Saturday 1/13/18

CrossFit Springfield – Group WOD Metcon (Time) 5 Rounds For time: 30 Double Unders 20 WallBalls, 20/14 to 10/9 10 Snatches, 135/95lb

W.O.D Friday 1/12/18

CrossFit Springfield – Group WOD Bench Press (5 x 6) Metcon (Time) For time: 20-15-10-5 Rds KBS, 70/55lb Burpees 20-15-10-5 Rds DB Thrusters, 40/25lb TTB