WOD Saturday 8/3/19

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (12 min clock: 6 min EMOM + 6 min E90 Sec: 1 rep) Metcon (Time) 3 RFT: 7 Squat Snatches, 115/75lb 15 TTB 60 DUs

08/02/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner, choose your path 21-15-9 calorie love box love double body love 21-15-9 calorie love bar love 95/65 kb love 55/35 21-15-9 calorie love box love bar love 135/95 double body love

WOD Friday 8/2/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 2019 CrossFit Games Age Group Event 5… The Down & Back Chipper: 800-m run 30 HSPUs 30 DB thrusters 30 box jump-overs 30 power cleans 30 box jump-overs 30 DB thrusters 30 HSPUs 800-m run HSPU Scale: The “Z-Press”: https://youtu.be/kj16PSRuwKA ♀ 20-lb. DBs, 20-in. box, 125-lb. cleans ♂ 30-lb. DBs, …

08/01/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 10 calorie row 10 hang squat cleans 95/65 or 115/75 15 calorie ski 15 wallballs 20 calorie bike 20 ttb

WOD Thursday 8/1/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 5 Rounds – Not For Time: Run 400m 30 AbMat Sit Ups 20 Barbell Curls 10 DB Shoulder Press

WOD Wednesday

CrossFit Springfield – Group WOD View Public Whiteboard Clean (1-1-1-1-1-1-1: Power or Full) Metcon (Time) E3Min x 6 Rds (18 Minutes): Row 13/10 Calories 5 Squat Cleans, 135/95 5 Bar-Facing Burpees Score = Your Slowest Round

07/31/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) The Loza 4 rounds 400/300m row 10 devils press 40/25 20 oh dmb walking lunge 1 arm at a time 100m easy jog

07/30/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50-40-30-20-10 calorie row situps box jumps pushups

WOD Tuesday 7/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (4 x 8: All 4 Work sets at 60-75% of 1RM ) Metcon (Time) For time: 3 Rds: 12 Box Jump Overs, 24/20″ 20 Russian KBS, 100/70lb Rest 3 Minutes 3 Rds: 20 Fatbar Shoulder to OH, 100/70lb 15/10 Calorie Assault Bike

07/29/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Back Squat (12 minute emom) Metcon (AMRAP – Rounds and Reps) 16 minute emom 300/200m row 20 air squats to medball 15 ring rows

WOD Monday 7/29/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (7 x 3: Build to heavy triple for today) Metcon (Time) 25-20-15-10-5 RFT: *Back Squats, 95/65 Ring Rows After each rd, Run 500/400/300/200/100m *Please DO NOT drop barbells from your back.

WOD Saturday 7/27/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5 x 5: All sets at 60-80% of 1RM) A: Metcon (Time) 20 Minute Clock: Minutes 0-10 Perform 3 RFT: Run 200m 20 Push Ups 20 KBS, 55/35 B: Metcon (AMRAP – Reps) At 10 Minutes Perform 10 Minute AMRAP: 15 Box Jumps, 24/20″ 12 Dbl DB Deadlift, 70/55 9 Pull …

07/26/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up! if we get started quicker, amraps will be longer 8 minute amrap 15 calorie row 10 box loves 7 burpees 8 minute amrap 10 calorie ski 12 bar loves 95/65 14 pullup rig loves 8 minute amrap 15 calorie row …

WOD Friday 7/26/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (7-6-5-4-3 @ 40/50/60/70/80%) Metcon (Time) For time: 60 Burpees 50/35 Calorie Bike 40 DB Thrusters, 40/25 x 2 30/20 Calorie Ski 20 DB Thrusters, 40/25 x 2 10 Devil’s Presses, 40/25 x 2

07/25/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap 15 calorie row 15 bench press (you choose weight) 10 calorie bike 10 box overs 5 deadlifts 185/125 5 reverse burpees