WOD Friday 7/27/18

CrossFit Springfield – Group WOD View Public Whiteboard Strength Not for time: Accumulate 50 Strict Pull Ups. Scale back to 30 or 40 / Use bands as needed. Metcon (Time) “Globo WOD” For time (Or Not): •Run 600m •30 DB Hammer Curls, R/L=1 •30 Push Press, 115/75lb •30 Calorie Row •300m KB Farmer’s Carry, 2 x KBs •30 Banded Tricep …

07/26/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 Calorie row Dumbbell snatch 50/35 Candlesticks 21-15-9 Calorie ski Kb swings 55/35 Toes to ring

WOD Thursday 7/26/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Snatch (5 x 3) Metcon (Time) For time: 20 TTB 30 Back Racked Lunges, 95/65lb 40 Alt 1-Arm DB Snatches, 70/50lb 30 Back Racked Lunges 20 TTB

WOD Wednesday 7/25/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD For Time – 1 person works at a time – Partition Work As You Wish Run 1200m Together 100 Ring Rows 80 Parallette Push Ups 60 Calorie Row 40 Box Jump Overs, 24/20″ 20 DB Squat Cleans, 50/35lb x 2

07/25/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 12 minute time cap 3 rounds 200m row 15 wallballs 20/14 15 box jumps rest remaining time Metcon (Time) 12 minute time cap 2 rounds 200m row 20 med ball cleans 20 step ups with dumbbells 40/25 Metcon (Distance) 5 minute max meter row

07/24/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 600m row 30 rower plank situps 20 power cleans 115/75 10 push jerks

WOD Tuesday 7/24/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Min Max Cal Assault Bike (Calories) CFS Endurance July Challenge Deadlift (24 Minute EMOM (See Comments)) Minute 1) 4 Deadlifts Minute 2) 8 Bar-Facing Burpees Minute 3) 30-50 DUs or 50-75 Single Unders Try to increase load on deadlift throughout. Record heaviest lifted for 4 reps.

W.O.D Monday 7/23/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (3-3-2-2-1-1: Build to max for today) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 5 CTB Pull Ups 10 DB Thrusters, 40/25lb x 2 15 KBS, 55/35lb Please do not drop DB’s from overhead.

07/23/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Overhead Squat (14 min clock evens and odds ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 200m run 200m Row 14 sdhp 95/65 7 burpee pull-ups

WOD Saturday 7/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5) Metcon (Time) 3 RFT: 10 C & J, 155/105lb 20 Wallballs, 20/14lb to 10/9’ 300m Run 40 Double Unders

07/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up!!! 12 minute amrap 200m row 10 handstand pushups (strict press) 10 dumbell loves Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200m ski 10 bar loves 95/65 20 body loves Metcon (AMRAP – Rounds and Reps) 10 minute amrap …

W.O.D Friday 7/20/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Ground + Hang (High or Low) (12 Minutes to Establish Max for today ) Metcon (AMRAP – Reps) 12 Minute AMRAP – follow 2-4-6-8-10-etc. ascending rep scheme: Hang Power Snatch, 95/65lb OHS, 95/65lb Bar-Facing Burpees

W.O.D Thursday 7/19/18

CrossFit Springfield – Group WOD View Public Whiteboard Gymnastics Perform 50 Strict Ring Rows: Split into as many sets as possible and scale appropriately. 1-Mile Run (Time) Max Effort 1-Mile Run 1 Mile Row (Time) row 1 mile for time

07/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21 overhead squats 95/65, 200m row or run 21 thrusters, 200m row or run 15 overhead squats, 200m 15 thrusters, 200m 9 overhead squats, 200m 9 thrusters, 200m

07/18/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds, 5 minute intervals 0-5 600/500m row, max pullups 5-10 600/500m row max back squats 135/95 10-15 600/500m row max power cleans 15-20 600/500m row max h r pushups 20-25 600/500m row max box overs