WOD Friday 3/29/19

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (1-1-1-1-1-1-1) See link for example: https://youtu.be/IThtkoY30F0 Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 6 Alt 1-Arm DB Snatches, 70/50 9 Pull Ups 12 Wallball, 30/20 to 10/9

03/29/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Friday fun day, partner up!!! 1200m Row, split however 100 body loves, partner holds KB 55/35 80 pull-ups rig loves, partner hangs from rig 60 bar loves, partner rests 95/65 40 calorie ski, partner planks 60 kB loves, partner rests 80 calorie bike, partner holds DL 135/95 100 body …

WOD Thursday 3/28/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (3 x 12: Use same weight for all 3 work sets) Deadlift (3 x 8: Use same weight for all 3 work sets) Metcon (Time) For time: Row 1000/800m Rest 2 minutes Bike 50/40 Calories Rest 2 minutes 100 Sit Ups Rest 2 minutes 50 KBS, 55/35lb

03/28/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-5 50/35calorie Row Then amrap 12 front squats 95/65 8 reverse burpees Rest 3 8-13 35/25 calorie row Amrap 8 front squats 115/75 8 reverse burpees Rest 3 16-21 20/15 calorie row Amrap 4 front squats 135/85 8 reverse burpees

WOD Wednesday 3/27/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (3-3-2-2-1-1-1-1: 60-70/70-80/80-100%) Metcon (Time) For time: 20 Weighted DB Box Step Ups, 40/25 x 2 200m Burden Run, 20/14 Medball 20 Weighted DB Box Step Ups, 40/25 x 2 20 Hang Power Cleans, 135/95 200m Burden Run, 20/14 Medball 20 Hang Power Cleans, 135/95 20 Ring Rows 200m Burden …

03/27/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 minute amrap 200m run 10 burpees touching rig 10 sdhp kb 70/55 Metcon (AMRAP – Rounds and Reps) 8 minute amrap 200m row 10 power cleans 135/85 10 pushups Metcon (AMRAP – Rounds and Reps) 8 minute amrap 10 calorie row 10 deadlifts 10 …

WOD Tuesday 3/26/19

CrossFit Springfield – Group WOD View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 10 OHS, 95/65 10 *TTB *Scale Options: 15 Supine Leg Raises or 20 Sit Ups 3 Minute REST B: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 10 SDHP, 95/65 20/15 *Ring Push Ups *Scale with Elevated Ring Push Ups, Standard …

03/26/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 500m Row 50 air squats 50 sit-ups 50 box jumps 50 double unders 400m Row 40 of everything 300m Row 30 of everything Down to 100

WOD Monday 3/25/19

CrossFit Springfield – Group WOD View Public Whiteboard Paused Back Squat (6 x 3: 60/60/70/70/80/80%) Hold for “One-one-thousand, two-one-thousand Metcon (Time) 3 RFT: 10 DB Devil’s Press, 55/35lb x 2 30 Wallballs, 20/14lb Run 500m

11:15 Row 3/25/19

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard 3 rep Pause Back Squat 14 min E2MOM Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 250/200m Row 15 Wallballs 20/14 to 10’/9′ 10 BurpeesWhen scoring, count each 10m increment on the rower as one rep.

Group WOD 3/24/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (8-7-6-5-4-3-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 Ring Rows 12/9 Cal Bike,Row, or Ski 9 Box Jumps 30″/24″ 6 Deadlifts 225/155

WOD Saturday 3/23/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (2-2-2-2-2-2 to max load) Metcon (Time) RX 2 Rds For Time: 20 Burpees 30 Hang Power Snatches, 95/65lb 40 Bearhugger Stationary Lunges, 20/14lb 500m Run RX+ 2 Rds For Time: 20 Lateral Burpees over Bar 30 Hang Power Snatches, 115/75lb 40 Bearhugger Stationary Lunges, 30/25lb 500m Run

03/22/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Friday fun day, partner up 1000m Row 50 bar loves 50 box loves 50 bar loves 95/65 1000m ski 50 body loves 50 pull-ups rig loves 50 bar loves 115/75 1 mile bike 50 body loves 50 box loves 50 bar loves 135/95

WOD Friday 3/22/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups

WOD Thursday 3/21/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Actice Recovery – Move through at a steady pace and recover as needed between components and sets: Bike 30 Calories @ 200-250 Watts (Men) | 150-200 Watts (Women) •3 x 18 Weighted Sit Ups, 20/14lb •3 x 15 KB SDHP •3 x 12 Strict Pull Ups •3 x 9 …