11/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute warmup 100m row 100m ski 10 air squats, pusups, jumping pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 20/15 calorie row 20 kb deadlifts 70/55 12 pullups Metcon (AMRAP – Rounds and Reps) 10 minute amrap 20/15 calorie row 20 kb sdhp 70/55 12 …

WOD Wednesday 11/20/19

CrossFit Springfield – Group WOD View Public Whiteboard Split Jerk (3×3 P.Press, 3×2 P.Jerk, 3×1 Split Jerk) Metcon (Time) Buy In – 27 Box Jump or Step Ups, 24/20″ 21-15-9: Calorie Row *DB Sh to OH, 50/35 x 2 Russian KBS, 70/55 Buy Out – 27 Box Jump or Step Ups, 24/20″ *Do not drop DBs from Overhead.

11/19/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50-40-30-20-10 calorie row situps box jumps one arm dmb thrusters 40/25

WOD Tuesday 11/19/19

CrossFit Springfield – Group WOD View Public Whiteboard Paused Back Squat (3-3-3-3-3-3: Try to work between 60-80% of 1RM) Hold for “One-one-thousand, two-one-thousand Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsPerform the movements in the order listed. Perform air squats to Medball. Scale reps for each movement back to 75 or 50 as needed.

WOD Monday 11/18/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (3-3-3-3-3-3 to 3RM for today) Metcon (AMRAP – Reps) E4Min x 4 Rds: Work 3 Minutes | Rest 1 (15 minute clock): 15/12 Calorie Bike 9 Hang Cleans, 135/85 60 Double Unders Max Reps Bar-Facing Burpees Score = Total Reps BFB.

WOD Sunday 11/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) •Met-con• Partner WOD For Time: 50-40-30-20-10 Wallballs (20/14#) Toes-to-Bar 10 Clean and Jerk (135/85#) after each round *Split all reps as needed b/t partners Time Cap: 20:00

WOD Saturday 11/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD Partition work sets any way unless specified as synchro – For Time: 100 Calorie Row 90 Synchro Sit Ups 80 Weighted Step Ups, 40/25lb x 2 to 20″ box 70 Weighted Push Ups, 45/25lb Plate 60 Wallballs, 20/14 lb to 10/9’ 50 Pull Ups 40 Synchro Alt 1-arm …

11/15/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up! buy in 1000m ski 4 rounds 10 synchro burpees over bar 20 synchro bar loves 95/65 30 pullup rig loves buy out 1000m row you can change your bar and pullup rig love each round

WOD Friday 11/15/19

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (5 x 5) Metcon (Time) Use 1 Bar. Perform For time: 20 Burpees Over Bar 20 Sh to OH, 95/65 20 KB SDHP, 70/55 20/15 Calorie *Bike 15 Burpees Over Bar 15 Sh to Oh, 115/75 15 KB SDHP, 70/55 15/10 Calorie Ski 10 Burpees Over Bar 10 Sh to …

WOD Thursday 11/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Snatch (5-4-3-2-1 to max load) Metcon (Time) 3 RFT: Row 500/400m 15 OHS, 95/65 15 TTB

11/14/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap 500/400m row 15 kb sdhp 70/55 14 dmb snatch 50/35 (1) 13 dmb push press 50/35 (2)

11/13/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute amrap warmup 100m row 1 minute bike 5 burpee broad jumps Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 10 hang snatches 75/55 8 overhead squats 20 double unders Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 5 burpee pullups …

WOD Wednesday 11/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5 x 5) DB Bench Press (3 x 12) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsAny style clean allowed

WOD Tuesday 11/12/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (4 x 7: Record heaviest set) Metcon (Time) For time: 3 Rds: 20 KBS, 55/35lb 40 DUs | 60 SU Scale Then, 3 Rds: 12 Single-Arm DB Thruster, 40/25lb 24 Sit Ups

11/12/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20/15 calorie row 10 devils press 15 situps w 25/15# plate 10 pushups one hand on plate alternating