WOD Wednesday 7/29/2020

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (4 x 6 @ 65% of your 1RM) Metcon (AMRAP – Reps) 12 Minute AMRAP – Follow 2-4-6-8-10-Etc Rep Scheme… *Scissor Lunges, R/L=1 TTB Push Press or Jerk, 115/80 *Scale w Stationary Alt Lunges, R/L=1

07/29/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 minute amrap 200m row 7 burpees Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m row 6 burpee box jumps 10 db kb deadlifts 70/55 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m ski 5 burpee pullups 10 kb sdhp 70/55

WOD Tuesday 7/28/2020

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 120 DUs | 240 SU (Scale) 100 Sit Ups 80/65 Cal Row *60 Sec Plank on Elbows 40 Pull Ups 20 Burpee Box Jump Overs, 24/20″ *Accumulate 60 Seconds

07/28/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 5 rounds 20 calorie row 20 wallballs 20 dmb snatches alternating 40/25

Pacer!!!

CrossFit Springfield – Rowing Class 7am 5 Power Cleans (135/95 lb) 5 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 10 Pull-Ups 15/10 Cal row 90 seconds Rest 5 rds for Time 33 Min Cap View Public Whiteboard Metcon (Time) 5 Power Cleans (135/95 lb) 5 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 10 Pull-Ups 15/10 Cal row 90 …

The Burpee Path

CrossFit Springfield – Rowing Class 7am 2 minute sprint row, (goal 500 meters) Than 15 EMOM 5 DL (95/65) + 1 BOB (bar over burpee) **Increase BOB by 1 each minute. AT 17 min, 2 min. sprint row ( goal 500 meters) View Public Whiteboard Warm-up (No Measure) 10 min on Assault Runner or Bike, Combination of 5&5 will also …

WOD Monday 7/27/2020

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean + 3 Front Squat + 1 Split Jerk (Perform this complex 5 times building to max load) Metcon (Time) For time: 21-15-9 KB SDHP, 70/55 Thruster, 75/55 *1 x Run 300m Assault or 400m Outside) 21-15-9 Ground to OH, 75/55 Parallette Push Ups 1 x Run 300m Assault or 400m …

07/27/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean and Jerk (12 minute emom) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400m row 10 hang squat cleans 95/65 200m assault runner 10 hand release pushups

Up the Ante

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Metcon (6 Rounds for time) Twenty Four Minute Running Clock: Six Rounds (Four Minute Rounds) The workout will alternate each sequence. Rounds 1, 3, 5 Sequence #1: Run 50 meters into 50 meter recovery walk. Run 100 meters, Rest :30 seconds. Run 200 meters at Fast Pace to Faster. Rest remaining …

WOD Sunday 2pm

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD For Time: Assault Bike 30/24/20 Calories 30 Clean and Jerks (135/95#) Assault Bike 30/24/20 Calories 60 Synchro Air Squats Assault Bike 30/24/20 Calories 90 Alternating DB Snatch (50/35#) Assault Bike 30/24/20 Calories 120 Wallballs (20/14#) Assault Bike 30/24/20 Calories Time Cap: 25:00

Will Power:The Mind Muscle

CrossFit Springfield – Rowing Class 7am 1000 meter row buy in 3 rds 300 meters on Assault Runner 20/15 Cal on Bike 2 sled pushes, 135/90 10 Toe To Bar 5 Front Squats 135/105 1000 meter row buy out View Public Whiteboard 21-15: Metcon (Time) Will Power:The Mind Muscle 300 meters on Assault Runner 20/15 Cal on Bike 2 sled …

WOD Saturday 7/25/2020

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (6 x 3 try to build to 70-80% of your 1RM f.squat) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: RX 15 Push Ups 12 Bearhug Lunges, 20/14 9 KBS, 55/35 6 Reverse Burpees RX+ Hand Release Push Ups 30/20 MB 70/55 KB

WOD Friday 7/24/2020

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch + 2 OHS (12 minute to establish max ) Perform snatch as power or full Metcon (Time) 3 RFT: 60 DUs | 90 SUs 21 OHS, 75/55 15 Pull UPS 9 Bar-Facing Burpee 200m Assault Runner* * Do not move Assault Runners from current locations

Rain Dance

CrossFit Springfield – Rowing Class 7am 5-10-15-20… KB Swings, American, 45/35 Box Jumps Cal. Row 25 Min. AMRAP 200 meter row 20 Squat jumps 15 empty bar muscle cleans 10 lat pulls 10 empty bar muscle press 4 rds View Public Whiteboard Metcon (No Measure) 200 meter row 20 Squat jumps 15 empty bar muscle cleans 10 lat pulls 10 …

07/23/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds) 25 minute amrap 400/300m row (always)then ascending ladder of 3,4,5,6,7, etc of 3 front squats 135/85 3 shoulder to oh 3 ttb