06/04/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 15 minute amrap 400/300m row 15 pushups 30 air squats to a wallball 45 double unders Bench Press (evens- 3 bench press at 70-80% odd-100m row)

W.O.D Sunday 6/3/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Perform in any order but complete all reps for each before moving on to another task – you may break sets up as much as needed – where there is no RX’d load, choose your own: 40 DB Bench Press Run 200m 40 Kneeling Rear-Delt DB Raises Run 200m 40 …

W.O.D Saturday 6/2/18

CrossFit Springfield – Group WOD View Public Whiteboard 9 Min EMOM: 1 Snatch + 1 OHS (Build to max for the day) Metcon (Time) 5 Rds: 50 Double Unders 15/10 Parallette Push Ups 10 OHS, 135/95lb Rest 90 Seconds then repeat for 5 total rounds. Record total time.

06/01/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up 1000m buy in row split however 50 synchro burpees 25 tire flips 25 alternating squat jumps in and out of tire 50 sledge hammers 50 synchro bar loves 95/65 1000m row buy out

W.O.D Friday 6/1/18

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3 x 3) Push Jerk (3 x 2) Split Jerk (3 x 1) Metcon (Time) For time: 21-15-9 SDHP, 95/65lb Bar-Facing Burpees DB Shoulder to OH, 50/35lb x 2 Pull Ups

05/31/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 150 calorie row 100 wallballs 50 power snatches 75/55 25 burpee box overs perform all reps before moving on. scale as needed. 40 minute time cap. we will start the clock at 11:20 🙂

W.O.D Thursday 5/31/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 25 Minute EMOM: 1) 6 Turkish Get Ups (3R/3L) 2) 10-15 Ring Rows 3) 8 Depth Box Jumps 4) 20-30 Butterfly Sit Ups 5) 12 Alt 1-Arm DB Snatches

W.O.D Wednesday 5/30/18

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up 3 steady rounds: 10 KB Goblet Squats 10 Ring Rows 10 TTB Metcon (Time) Warm up to working weight then… *Perform 50 backsquats for time, 185/125lb *Or 50 Backsquats @ 165/105lb *Or 50 Backsquats @ 135/85lb *Or 50 Backsquats @ 105/70lb *Scale further if needed. *Each time you break immediately Run …

05/30/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50 calorie row 15 clean and jerk 95/65 40 calorie row 10 clean and jerk 115/75 30 calorie row 8 clean and jerk 135/95 20 calorie row 6 clean and jerk 145/105 10 calorie row 4 clean and jerk 155/115 5 calorie row 165/125

05/29/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) “work off the bad decisions this weekend” 2 rounds 500m row 50 box overs 500m row 50 double unders 500m row 50 situps 500m row 50 thrusters 45/35

W.O.D Tuesday 5/29/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (3-3-2-2-1-1 Power or Full) Metcon (Time) For time: 30 KBS, 70/55lb 30 Burpees 30/20 Cal Bike 20 KBS, 70/55lb 20 Burpees 20/15 Cal Bike 10 KBS, 70/55lb 10 Burpees 10 Cal Bike (Not a typo. Both men/women finish w 10 Cal on Bike.)

W.O.D Saturday 5/26/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-5-5-5-5) Metcon (Time) Partner workout – perform for time – partition work as you wish – perform in order listed: Run 500m together ——————————————— 30-20-10: KB SDHP, 100/70lb Burpee Pull Ups, low/med bar height ——————————————— 4 x 20m Sled Push, 4 x 45s | 2 x 45s ——————————————— 30-20-10: Calorie …

05/25/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day! PARTNER UP 15 minute clock buy in 1000m row split however amrap 20 body loves 10 bar loves 95/65 5 burpees over the bar 12 minute amrap 20 calorie row 20 toes to ring 10 burpee pullups 12 minute amrap 25 synchro …

W.O.D Friday 5/25/18

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (10 minutes to build to max for the day) See link for example: https://youtu.be/W8QBSDzO39E Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 3 Snatches, 135/95lb 15 Wallballs, 20/14lb 30 Double Unders

05/24/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 100 kb swings 55/35 80 deadlifts 135/95 60 hang snatch 95/65 40 sdhp 95/65 20 burpees over bar everytime you break, row 200m