11/21/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 2 rounds 500m row 50 double unders 25 toes to bar 1 round 1 mile bike 50 air squats 15 clean and jerk 115/75 2 rounds 500m run 25 pushups 15 squat cleans 115/75

W.O.D Monday 11/20/17

CrossFit Springfield – Group WOD 2 Front Squats & 2 Shoulder To OH (Perform 6 sets – progress load to max for today) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 KBS, 55/35lb 20/15 Parallette Push Ups 10 Box Jump Overs, 24/20” 20 KB Goblet Squats (squat to a medball), 55/35lb 20/15 Cal Ski 10 Box Jump Overs, …

11/20/2017

CrossFit Springfield – Rowing class 11:15 Deadlift (Evens-3 DL @ 70% evens-8 burpees ) Metcon (Time) 17 minute amrap 300m Row 10 box jumps 6 cone touches 10 deadlifts 135/95

W.O.D Saturday 11/18/17

CrossFit Springfield – Group WOD “2.5k Gone Bad” (Time) Run 500m 30 Squat and jump over a 12″ Parallette Run 500m 30 Hand Release Push Ups Run 500m 10 KB Swings, 55/35lb 10 Jumps over 24/20″ Box 10 Burpees Run 500m 30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH Run 500m 30 Thrusters, 45lbLil’ 5k Gone Bird Training! …

W.O.D Friday 11/17/17

CrossFit Springfield – Group WOD Snatch (See comments: 3×3, 3×2, 4×1) 3 reps Every 2 Min from 0-6. 50/60/70% 2 reps Every 90 sec from 6-10:30. 75/80/85% 1 Rep Every minute on the minute from 10:30-14:30. 85+% to max for the day. Drop and reset on each lift. Metcon (Time) 5 RFT: 20 WallBalls, 20/14lb to 10/9’ 10 TTB 5 …

11/17/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) Friday fun day! Partner up. Teams of 2 Amrap 10 150m row 10 pullup rig loves 15 body loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap 100m run 10 bar loves 95/65 10 box loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap 150m ski …

W.O.D Thursday 11/16/17

CrossFit Springfield – Group WOD Row | DU | Run | DU | Ski (Time) For time: Row 1200/1000m 100 DUs Run 1200m 100 DUs Ski 1200/1000m Stagger Row/Run/Ski starting points as needed to accomodate class size and equipment. Scale DUs with 150 single unders or 100 jumping jacks

11/16/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 50-40-30-20-10 Calorie row Wallballs Walking lunges

W.O.D Wednesday 11/15/17

CrossFit Springfield – Group WOD Push Press (3-3-3-3-3) Metcon (AMRAP – Reps) Partner WOD Alternate the athlete who performs the 20/15 Bike Calorie Buy-In each round. The athlete who does not bike must perform the max reps burpees. WOD Score = Total Burpees. 6 Rounds, Every 3 minutes for 18 minutes perform: 2 minutes: Buy In 20/15 Cal Bike and …

11/15/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 5 minutes to row 1000m Metcon (Time) 5 minutes to complete 75 kb swings 55/35 Metcon (Time) 5 minutes to complete 75 back squats 95/65 Metcon (Time) 5 minutes to complete 75 push press 95/65 Metcon (Time) 5 minutes to complete 150 situps

W.O.D Tuesday 11/14/17

CrossFit Springfield – Group WOD Back Squat (3 x 10: Use same weight for all 3 sets) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats**Perform Air Squats to a Medball. Push ups are chest-to-deck. Pull Ups are chin above bar. Sit ups are not crunches – you may brace your feet if you wish.

11/14/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 3 rounds 600m row 50 air squats Metcon (Time) 2 rounds 500m Row 25 ring dips Metcon (Time) 1 round 30 calorie row 15 clean and jerk 135/85

W.O.D Monday 11/13/17

CrossFit Springfield – Group WOD Hang Clean (3-3-2-2-1-1) Metcon (Time) Run 400m 10 Hang Cleans, 155/105lb 10 One-Arm DB Shoulder to OH, 70/50lb Run 400m 10 Hang Cleans, 185/125lb 15 One-Arm DB Shoulder to OH, 70/50lb Run 400m 10 Hang Cleans, 205/135lb 20 One-Arm DB Shoulder to OH, 70/50lb

11/13/2017

CrossFit Springfield – Rowing class 11:15 Bench Press (Evens-100m Row. Odds-5 bench press) Metcon (AMRAP – Rounds and Reps) 17 minute clock 0-5 amrap of 20 double unders 10 burpees 7 thrusters 75/55 6-11 amrap of 20 double unders 5 burpee pull-ups 5 thrusters 95/65 12-17 amrap of 20 double unders 6 bar facing burpees 3 thrusters 115/85

W.O.D Saturday 11/11/17

CrossFit Springfield – Group WOD AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee …