09/28/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Friday Fun Day! Partner Up 8 minute amrap 100m run, 5 burpees, tag your partner, their turn 10 minute amrap 10 bar ❤️ 75/55 10 calorie ski 10 box ❤️ 12 minute amrap 20 bar ❤️ 95/65 16 burpee box overs (Set up will be …

W.O.D Thursday 9/27/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (12-10-8-6-4-2: Progress loads w each set) Metcon (Time) 3 Rounds For time: 100’ OH Plate Lunge (50’ down | 50’ back), 25lb men and women 15 TTB 20 Hand Release Push Ups

09/27/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 15/10 calorie ski erg 10 ring pull-ups 20 air squats 30 sit-ups 40 double unders

09/26/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 30/20 calorie row 20 front squats 95/65 16 dumbell hang clean and jerk 40/25 12 sdhp 95/65

WOD Wednesday 9/26/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5 x 3 @ 70-85%) Metcon (AMRAP – Rounds and Reps) Partner WOD – 15 Minute AMRAP – One person works at a time: 30 Wallballs, 20/14lb to 10’ 30 Weighted Sit Ups, 20/14lb

09/25/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) for time 30-20-10 thrusters 95/65 calorie bike rest 2 minutes, add weight 10-20-30 deadlift 185/125 calorie row

WOD Tuesday 9/25/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 4 Rounds For time: Run 500m 10 Burpee Box Jump Overs, 24/20″ 15 KBS, 70/55lb

09/24/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Squat Clean Thruster (14 minute clock evens and odds) Metcon (AMRAP – Rounds and Reps) 15 minute clock 400/300m row 16 ring rows 8 hang squat clean thrusters 95/65 4 burpees touching rig

WOD Monday 9/24/18

CrossFit Springfield – Group WOD View Public Whiteboard “Cluster” (Clean + Thruster) (3-2-2-1-1-1-1-1) Clean may be performed as power, split, or full) Metcon (Time) 12-9-6-9-12 RFT: Thruster, 135/95lb CTB Pull Ups 30 Double Unders after each round

WOD Saturday 9/22/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (See comments for format) 13 Minute Clock… Minutes 0-6 EMOM: *Perform 2 Reps Power clean + Push Jerk at 50/55/60/65/70/75% *Lift/Reset/Lift Rest 1 Minute (from 6-7) Minutes 7-13 EMOM: Perform 1 Rep Full Squat Clean + Split Jerk at 60/65/70/75/80/85% Metcon (Time) For time: Run 1000m 50 1-Arm DB …

WOD Friday 9/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 30 KB SDHP, 70/55lb 30 Ring Push Ups 30 Wallballs, 20/14lb to 10’ 30 Cal Row 30 TTB 30 Box Jumps Overs, 24/20″ 30 MB Bearhug Alt. Stationary Lunges, 20/14lb 30 DB Sh to OH, 40/25lb x 2 30 Double Unders 30 DB Burpee Deadlifts, 40/25lb x 2

09/21/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up choose your ride- 1 mile row 1 mile ski 3 mile bike then 400m prowler push (no weight) 5 minute clock 2 minute max bar loves 95/65 1 minute rest 2 minute bar love 135/95 depending on time, one more wod

WOD Thursday 9/20/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (See comments) 15 Minute EMOM. Follow this progression: 0-5: Above knee hang snatch 50-70% 5-10: Below knee hang snatch 70-80% 10-15: Snatch from the ground 80-90% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

09/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30-20-10 Calorie row 1 arm dmb thruster 50/35 Double kb deadlift 70/55 Farmers carry down Calorie bike Farmers carry back

09/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 0-5 500m row, max wallballs 5-10 500m row, max box overs 10-15 500m row, max toes to bar 15-20 500m row, max hang snatch 95/65 20-25 500m row, max burpees lateral over bar