WOD Friday 1/3/20

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (*1-1-1-1-1-1-1 to 1RM for today) *After each set perform 7 Ring Rows “Girls Gone Wild” (Time) For time: 21 THRUSTERS, 95/65 50 DUs 50 Sit Ups 21 PULL UPS 40 DUs 40 Sit Ups 15 THRUSTERS, 95/65 30 DUs 30 Sit Ups 15 PULL UPS 20 DUs 20 Sit Ups 9 …

WOD Thursday 1/2/20

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (4-4-3-3-2-2 @ 50/55/60/65/70/75%) Metcon (Time) Partner WOD – Perform For Time – Do not move assault bikes – Do not begin any given task until both athletes have completed each run: Run 400m together 80 KB Hang SDHP, 70/55 Run 300m together 60 Alt One-Arm DB Snatches, 50/35lb Run 200m …

01/02/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 400/300m row 10 pullups 10 hang snatches 75/55 10 back squats

01/01/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 15-12-9 calorie row calorie bike 15-12-9 ttb burpee box overs 15-12-9 calorie row calorie bike 15-12-9 push press 95/65 sdhp

WOD Wednesday 1/1/20

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (2-2-2-2-2-2 Drop & Reset between lifts) Metcon (AMRAP – Reps) “Roaring 20’s” 20 Minute AMRAP: 20 Ground to OH, 75/55lb 20 TTB 20 Box Jump Overs, 24/20″ 20 Wallballs, 20/14lb to 10/9’ 20 Calorie Row

WOD Tuesday 12/31/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (7 x 3) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30 Double Unders 20 KBS, 55/35 15 Hand Release Push Ups 12/10 Calorie Bike

12/31/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20 calorie row 18 situps 16 wallballs 14 strict press at 60% of your 1RM

WOD Monday 12/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (7 x 3 to 3RM for today) Metcon (Time) 15 Minute Time-Cap 7 RFT: 7 Front Squats, 135/85 7 Pull Ups 7 Burpees RX+ 7 RFT: 7 Front Squats, 155/105 7 CTB Pull Ups 7 Bar-Facing Burpees

Sunday 12/29

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) •Partner WOD• 20 minute Clock Part A For Time: 30-20-10 Synchronized DB Snatch (50/35#) Burpee Box Jump Overs (24/20#) Time Cap: 12:00 Part B In remaining time left on the clock: Find 2RM Thruster (from the floor) Thruster (2RM w any remaining time)

WOD Saturday 12/28/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (7 x 7: 35/45/55/60/65/70/75% of 1RM) Nasty Boys (Time) 3 RFT 100 DUs | 100 SU Scale 7 Ring Muscle Ups 10 Hang Power Cleans, 135/95 *Scale RMU with 10 Ring Dips & 10 Ring Rows

WOD Friday 12/27/19

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch + 1 OHS | Hang Snatch + 1 OHS (Record highest load achieved on either complex) 12 Minute Clock: Evens: power Snatch + OHS Odds: hang snatch + OHS Metcon (Time) 3 RFT: Run 300 or Bike 15/10 Cal 20 Alt 1-Arm DB Snatch, 70/50 10 Burpees over DB

12/27/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30 minute cap split however 1000m row 60 box loves 30 bar loves 40 pullup rig loves 40 dumbbell loves 1000m ski 40 dumbbell loves 40 pullup rig loves 60 bar loves 30 box loves 1000m row

12/26/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute amrap 200m row 200m run 5 squat clean thrusters 95/65 10 burpees go up in weight each round

WOD Thursday 12/26/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – Partition work any way – For time: Row 1000m 50 KB Goblet Squats, 55/35 50 Push Ups Row 2000m 35 KB Goblet Squats, 55/35 35 Push Ups Row 3000m 20 KB Goblet Squats, 55/35 20 Push Ups Bench Press (7 x 3 (See Comments)) After the conditioning …

WOD Tuesday 12/24/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) WOD Before Christmas For time: 24 Box Jump Overs, 24/20″ 24 Russian KBS, 70/55 24 Double Unders 24 Burpee Pull Ups 24 St. DB Lunges, 40/25x 2 24 Double Unders 24 TTB 24 DB Push Press, 40/25x 2 24 Double Unders 24 Push Ups 24 Reverse Burpees 24 Double Unders …