02/09/2016

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) athlete 1 works 30 seconds, athlete 2 works 30 seconds 100 calorie row 90 box overs 80 bar loves 95/65 70 burpees 60 pullup rig loves 50 calorie ski 60 pullup rig loves 70 burpees 80 bar loves 115/75 90 box loves 100 calorie row (if time)

W.O.D Thursday 2/8/18

CrossFit Springfield – Group WOD Bench Press (*5-5-5-5-5: *Row 250/200m after each set) Metcon (Time) Partner WOD 25-20-15-10-5 RFT: Synchro Stationary Back-Racked Fatbar Lunges, 70/50lb (FB weighs 20lb) Synchro Toes Through Rings Synchro Fatbar Shoulder to OH, 70/50lb

02/08/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 1000m row 60 situps 30 ground to overhead 75/55 30 pushups 30 front squats 95/65 60 situps 30 push jerk 115/75 30 pushups 30 deadlifts 135/95 60 air squats 1000m row

W.O.D Wednesday 2/7/18

CrossFit Springfield – Group WOD Hang Snatch (Power or full: 2-2-2-2-2) Metcon (Time) 21-15-9 Rounds For time: •Alt 1arm DB Snatches, 70/55lb •Box Jumps, 24/20” •Calorie Ski Erg

02/07/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 2 rounds 4 minute increments 400/300m row max kb swings 55/35 400/300m row max kb goblet squats 55/35 400/300m row max kb sumos 70/55 400/300m row max kb snatches 55/35

W.O.D Tuesday 2/6/18

CrossFit Springfield – Group WOD Deadlift (4-4-4-4-4) Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT: Deadlift, 225/135 Bar-Facing Burpees *After each round, perform 1 round of “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats

02/06/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Deadlift 135/95 Dumbbell push press 40/25 Reverse burpee

W.O.D Monday 2/5/18

CrossFit Springfield – Group WOD Thruster (3-3-3-3-3-3) Metcon (Time) 3 Rds For time: 40 Double Unders 20/15 Cal Row 20 Thrusters, 75/55lb 5 Ring Muscle Ups

02/05/2018

CrossFit Springfield – Rowing class 11:15 Thruster (Evens-3 reps odd-100m row ) Now you don’t have to choose between wod and row Metcon (AMRAP – Rounds and Reps) Amrap-17 minutes 30/200m Row 6 burpee box overs 12 step ups with bar 30 double unders

W.O.D Sunday 2/4/18

CrossFit Springfield – Group WOD Metcon (AMRAP – Reps) SUPER BOWL SUNDAY 1st Quarter “Opening Drive” – 5 min AMRAP: 10yd Burpee Broad Jump 10 KBS, 70/55lb 10yd Burpee Broad Jump 10 MB Clean, 25/20lb 2nd Quarter “Sideline to Sideline” – 5 min AMRAP: 10 Knees to Elbows or 15 Sit Ups (Both RX) 20 steps, Walking Lunges 10 Pull …

W.O.D Saturday 2/3/18

CrossFit Springfield – Group WOD Muscle Snatch (3 x 3: Keep it light) Pause Snatch (3 x 2: Lift/Drop/Reset: 50-60-70%) See link for example: https://youtu.be/W8QBSDzO39E Snatch (3 x 1: Work within 75-90% of 1RM) Metcon (AMRAP – Reps) 16 Minute Clock 3 Rds x 4 Min AMRAP | 2 Min Rest: 10 Alt 1-arm DB Snatch, 50/35lb 10 Toes Through …

W.O.D Friday 2/2/18

CrossFit Springfield – Group WOD Back Squat (5-5-5-5-5) Metcon (Time) 5 Rounds For Time: 25 Air Squats 1 Rope Climb, 15’ 15 Hand-Release Push Ups 1 Rope Climb, 15’

02/02/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) friday fun day! split reps however 50 calorie row 4 rope climbs 50 bar loves 95/65 4 rope climbs 50 pullups 4 rope climbs 100 body loves 4 rope climbs 100 wallballs 20/14 4 rope climbs

W.O.D Thursday 2/1/18

CrossFit Springfield – Group WOD Power Clean (2-2-2-2-2-2 Perform All Sets Tap & Go ) Metcon (Time) *3-6-9-12-15-18 RFT: Power Clean, 155/105lb Bar-Facing Burpees *After each round, Run 200m, Row 300m, or Bike 800m (0.5 Mile). Your choice – all are RX.

02/01/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 calorie row burpees over erg (rower) Metcon (Time) 21-15-9 calorie bike deadlifts 165/125 Metcon (Time) 21-15-9 calorie ski clean and jerk 115/75