09/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap add weight each round set up conga style 15/10 calorie row 15 kb loves 55/35 10 bar loves 95/65 15 wallball loves 10 pullup rig loves

09/19/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap 400/300m row 3 squat cleans at 70% of your 1 RM 12 deadlifts 14 ring pushups

WOD Thursday 9/19/19

CrossFit Springfield – Group WOD View Public Whiteboard Weighted Box Step Ups (5 x 10 Steps: Load May ^ or remain constant) Use 2 DBs. R = 1 / L = 2 Bench Press (4 x 8: Load May ^ or remain constant) Metcon (Time) 21-18-15-12-9-6 RFT: Calorie Row Parallette Push Ups MedBall Bearhug Stationary Lunges, 30/20lb

09/18/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 6 minute amrap warmup style 100m row 100m run 6 burpees 6 reverse burpees () Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20/15 calorie row 10 sdhp 95/65 8 step ups with bar

WOD Wednesday 9/18/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean (10 Min EMOM: 1 Rep. Build to max for today) Metcon (Time) 20 Bar-Facing Burpees 30 Power Cleans, 135/95lb 40/30 Cal Bike 50 TTB 60 Box Jump or Step Ups, 24/20″

09/17/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 100 double unders 800m row 80 dmb stationary lunges 40/25 600m row 60 box overs 400m row 40 dmb push press 40/25 200m row 20 burpees over erg

WOD Tuesday 9/17/19

CrossFit Springfield – Group WOD View Public Whiteboard 2 Min DBall Carry Test (AMRAP – Reps) Place 2 cones 20 feet apart. Carry a 150/100lb DBall down & around the cone at 20’ (1 rep) and back (rep 2). Score = Max Reps In 2 Minutes Metcon (No Measure) 5 Rounds – Not for time: Row 300/250m 12 Strict Pull …

09/16/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Push Jerk (12 minute clock) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 300/200m row 15 shoulder to overhead 95/65 17 situps 200m run

WOD Monday 9/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (3-3-3) Push Press (2-2-2) Push Jerk (1-1-1) Metcon (Time) 4 RFT: 24 Air Squats to Medball 18 Sh to OH, 95/65 12/8 Cal Ski

WOD Saturday 9/14/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (See comments) 2 reps E90 Sec for 6 Minutes (4 attempts) Then 1 rep E90 Sec for 6 Minutes (4 attempts) Metcon (Time) 3 Rds: 15 Wallballs, 20/14 to 10/9 5 Power Cleans, 185/125 Then, 21/15 Calorie Ski 3 Rds: 15 Medball G to OH, 20/14 5 Push Jerks, …

WOD Friday 9/13/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Complete 5 Rounds (You will record your time & your heaviest set of 9 Deadlifts): 9 Deadlifts 12 Single-Arm KB Hang Clean & Press, 55/35lb 15 Sit Ups Bike 15/12 Calories Rest 2 Minutes Deadlift (5 x 9)

WOD Thursday 9/12/19

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (6 x 3: Take Barbell from rack. Build to 3RM) Metcon (Time) 11 Minute Time-Cap… 15-12-9-6-3 RFT: Thruster, 95/65 Pull Up Box Jump Overs, 20″ RX+ 15-12-9-6-3 RFT: Thruster, 115/75 CTB Pull Up Box Jump Overs, 24″

WOD Wednesday 9/11/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) “Remember 9/11” For time: *2001 meter row (or run) 9 Rds: 11 KBS, 55/35lb 11 Push Ups *2001 meter run (or row) *If you run the first 2001, row the second. If you row the first 2001, run the second.

09/11/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 9/11 cf row class 2001 m row or run 9 rounds 11 deadlifts 135/85 11 push press empty bar 45/35 2001m row or run

09/10/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20/15 calorie row 20 stationary front rack lunges 15 hand release pushups 100m farmers carry rx-1 kb rxplus-2 kb’s, ring pushups