W.O.D Wednesday 4/4/18

CrossFit Springfield – Group WOD View Public Whiteboard A: Metcon (Time) 30 minute clock… Minutes 0-5 perform for time: 50 DU Buy In 15-10-5 Rounds of: Wallballs, 20/14lb to 10/9’ KBS, 55/35lb Rest with any remaining time. B: Metcon (Time) Minutes 5-15 perform for time: 100 DU Buy In 20-15-10-5 Rounds of: WallBalls, 20/14lb to 10/9’ KBS, 55/35lb Rest with …

W.O.D Tuesday 4/3/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 20 Minute AMRAP: 5-10-15-20-25-etc… •Bar-Facing Burpees •Bearhugger Stationary Lunges, 20/14lb •Deadlifts, 155/105lb •Calorie Bike

04/03/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1 mile row 80 walking lunges 60 hand release pushups 40 clean and jerk 115/75 40 calorie row 60 hand release pushups 80 walking lunges

04/02/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Hang Squat Clean (evens-row 100m odds- squat clean) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 12 squat clean thrusters 115/75 20 situps w/ kb 35/25

W.O.D Monday 4/2/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean + Hang Clean + Push Jerk + Split Jerk (12 min to establish max load) Metcon (Time) 3 RFT: Row 300/250m 12 Clusters, 115/75lb 12 TTB (Scale 12 Supine LR/12 knee raises/24 Sit Ups)

W.O.D Saturday 3/31/18

CrossFit Springfield – Group WOD View Public Whiteboard Landmines (4 x 10 R/L) With Barbell Metcon (Time) Partner Wod – perform For time with a partner – tag in/tag out: 20 Synchronized 1-arm DB Snatches, 70/50lb Alt L/R 40 Synchronized Thrusters, 95/65lb 60 Synchronized Pull Ups 80 Calories on the assault bike 100 Synchronized Push Ups

03/30/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Partner wod 10 rounds total, 5 a piece 500m row 10 bar loves 95/65 10 box loves 15 wallballs 20/14

W.O.D Friday 3/30/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (10 minute EMOM: 1 rep. Progress to max for the day) Metcon (Time) For time: 45 Double Unders 30 Snatch-Grip Deadlifts, 95/65lb 15 Bar-Facing Burpees 45 Double Unders 30 Hang Power Snatches, 95/65lb 15 Bar-Facing Burpees 45 Double Unders 30 OH Stationary Lunges, 95/65lb 15 Bar-Facing Burpees

03/29/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10 minute emom 40 seconds row, 20 seconds rest 21-15-9 Calorie row Power snatch 75/55 Ring dips 21-15-9 Calorie bike Squat clean 115/75

W.O.D Thursday 3/29/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4 x 6 @ 60-70%) Metcon (Time) For time: 100 Sit Ups 75 Jumping Pull Ups 50 Weighted Box Step Ups, 40/25lb DB x 2 25 Burpees

03/28/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 500/400m row 12 burpees over the rower Rest 2 minutes 2 rounds 400/300m row or run 20 push press 95/65 10 squat box jumps Rest 2 minutes 1 round 600m Row 200ft walking lunges 95/65

W.O.D Wednesday 3/28/18

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3-3-3-3) A.: Metcon (AMRAP – Rounds and Reps) 15 Minute Clock… 6 Minute AMRAP 15/12 Calorie Row 12 Shoulder to OH, 115/75lb Rest 3 Minutes B: Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP: 15 WallBalls, 20/14lb to 10/9’ 10 TTB

W.O.D Tuesday 3/27/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 18 Minutes – 6 Rds for total reps: 40 Seconds Max Cal Bike 20 Seconds REST 30 Seconds KBS, 70/55lb 30 Seconds REST 20 Seconds Double Unders 40 Seconds REST

03/27/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 calorie row thrusters 95/65 toes to bar calorie ski situps (double reps)

03/26/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Bench Press Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 10 burpees 15 kb deadlifts. 70/45