WOD Friday 11/30/18

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (7 x 3: Progress to 3RM for today) Metcon (Time) 4 RFT: 10 Sh to OH, 135/95lb 20 Russian KBS, 70/55lb 30 Sit Ups Run 400m

11/30/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 30 minute clock, partner up 40 calorie row ski or bike 30 bar loves 45/35 20 burpees over the bar 40 calorie row ski or bike 30 bar loves 95/65 20 burpee box overs 40 calorie row ski or bike 30 bar loves 115/85 20 burpee pullups …

11/29/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 400/300m row 10 reverse burpees 12 thrusters 75/55 14 overhead squats 16 calorie ski

WOD Thursday 11/29/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (8 Minute EMOM: 2 reps. Progress to max load) Metcon (Time) For time: 21-15-9: Wallballs, 20/14lb to 10/9’ Hang Snatch, 95/65lb Rest 3 Minutes 9-15-21: Wallballs, 20/14lb Hang Snatch, 95/65lb Include rest time in your total time.

WOD Wednesday 11/28/18

CrossFit Springfield – Group WOD View Public Whiteboard Strength Weighted Pull-ups (5-5-5-5-5 Perform Strict. See comments for scaling) Perform Strict body weight Pull Ups, band-assisted Pull Ups, or Ring Rows as needed. Deadlift (5 x 5: 55/60/65/70/75% of 1RM ) Metcon Metcon (Time) 8 RFT: 8 Pull Ups 8 Burpees 8 Weighted Box Step Overs, 40/25lb x 2, 24/20″

11/28/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1 mile row to warm up Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 20 kb swings 55/35 16 lunges w/ kb 6 burpees Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 16 double kb deadlifts 8 toes to bar Metcon (No Measure) …

11/27/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10 rounds 10 calorie row 10 pushups 10 push press 95/65 10 back squats (from floor) 95/65

WOD Tuesday 11/27/18

CrossFit Springfield – Group WOD View Public Whiteboard 3 Person Team Workout 30 Minutes: One person rows for max meters, one person bikes for max calories, one person rests. Rotate anyway and as often as you wish. 2 Scores: (1) Total meters rowed and (2) total Calories biked after 30 minutes. 1: Metcon (Distance) Total Meters Rowed in 30 Minutes. …

11/26/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m row 12 power cleans 115/75 8 pullups 20 situps w/dmb 35/20 rx plus 135/85, ghd’s Clean and Jerk (14 minute clock 1 clean and jerk max weight)

WOD Monday 11/26/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean + Hang Clean + Jerk (7 attempts: Establish a max load for the complex ) Cleans may be power or full. Jerk may be power or split. Metcon (Time) 25 C & J, 75/55lb 50 DUs 20 C & J, 95/65lb 40 DUs 15 C & J, 115/75lb 30 DUs 10 …

Sunday HIIT

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 5 x 5 Minute Intervals: 3 Minutes Work | 2 Minutes Rest 0-5: 25 Burpees. With any remaining time max KB SDHP, 55/35lb 5-10: Row 25/20 Calories. With any remaining time max TTB 10-15: 25 Thrusters, 45/35lb. With any remaining time max Calorie Bike 15-20: 25/20 Calorie Ski. …

WOD Saturday 11/24/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For time – Alternate 1 minute On/Off. Partner A works while Partner B Rests, then switch. Next minute Partner B picks up where A left off, working 1 minute while Partner A rests: 150 Weighted Sit Ups, 20/14lb 120 Wallballs, 20/14lb 90 Hang Cleans, 135/85lb 60 CTB …

WOD Friday 11/23/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-5-5-5-5: After each set Bike 15/10 Calories ) Metcon (Time) *For time: 100 Bar-Facing Burpees *EMOM (Beginning At 0) Perform 5 Deadlifts, 155/105lb

11/23/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) FRIDAY FUN DAY! PARTNER UP! 100 calorie row 200 body loves 100 bike calories 100 bar loves 100 calorie ski erg 100 pull up rig loves

HAPPY THANKSGIVING! 🦃 💛💪🏽

CrossFit Springfield – Group WOD View Public Whiteboard 5K Gone Bad (Time) 1000m Run 30 Hand Release Push Ups 1000m Run 30 Parallette Squat Jumps 1000m Run 10 Kettlebell Swings (55/35#) 10 Jumps Over Box (24/20″) 10 Burpees 1000m Run 30 OH Walking Lunges (45/25#) 1000m Run 30 Thrusters (45#) Rx Plus: wear 20# weight vest