11/02/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Partner day!!! Buy in 1000m run, 100m at a time 200 walking lunges, split however. 100 sit ups or ghd, partner planks 100 kb swings, partner hangs from rig 200 air squats, partner holds kb Buy out-2000m row, 200m at a time

W.O.D Thursday 11/2/17

CrossFit Springfield – Group WOD Snatch Balance (1-1-1-1-1-1-1) Metcon (Time) 24-18-12 RFT: OHS, 75/55lb Pull Ups Run 600/400/200m

W.O.D Wednesday 11/1/17

CrossFit Springfield – Group WOD Bench Press (3-3-2-2-1-1) Metcon (Time) For time: 20 Alt 1-arm DB Snatch, 70/50lb 25 Push Ups 30/20 Cal Bike 25 Push Ups 20 Alt 1-Arm DB Snatch, 70/50lb

11/01/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 10-12 minutes working on form technique. Heels down, chain straight, reach forward… Metcon (5 Rounds for time) 25 minute clock, 5 minute intervals 400/300m Row 15 box jumps 10 hang cleans 95/65 Remanding time-max situps If you have more than 2 minutes to rest, add 5 reps. Rx plus 115/85, 30/24″ …

10/31/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 2 rounds 10 deadlifts 135/95 31 calorie row 10 deadlifts 31 ring rows 10 deadlifts 31 calorie row 10 deadlifts 31 air squats 10 deadlifts 31 toes to bar

W.O.D Tuesday 10/31/17

CrossFit Springfield – Group WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersStagger starting points as needed. You may Jump or Step for RX on the …

W.O.D Monday 10/30/17

CrossFit Springfield – Group WOD “Cluster” (Clean + Thruster) (8 minute EMOM: Record heaviest load for today) Clean may be performed as power, split, or full) Metcon (AMRAP – Reps) 17 Minute Clock. Perform 3 rds for total reps: 1 Min Max Cal Row 1 Min Max Thrusters, 75/55lb 1 Min REST 1 Min Max Cal Ski Erg 1 Min …

10/30/2017

CrossFit Springfield – Rowing class 11:15 Clean and Jerk (Evens-3@80%. Odds-100m row) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 300m Row 10 push jerk 95/65 200m ski 10 front squats 95/65

W.O.D Saturday 10/28/17

CrossFit Springfield – Group WOD “Chloe” Hero WOD (Time) 7 RFT: 3 C&J, 155/105lb 10 CTB Pull Ups 200m Sandbag Run 3 Thrusters, 155/105lb 13 Push Ups

10/27/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) Rowling partner friday fun day! 8 rounds row exactly 100m Any meters over, both do burpees 8 rounds row exactly 100m Any meters over, bar loves Then box loves Then pull-up rig loves. We will keep rotating until class time is over!

W.O.D Friday 10/27/17

CrossFit Springfield – Group WOD Metcon (Time) 2 Scores – record highest power snatch load performed for 1 rep AND time to completed the following: 100 Sit Ups 5 Power Snatches 80 Walking Lunges 4 Power Snatches 60 DB Push Press, 40/25lb 3 Power Snatches 40 Pull Ups 2 Power Snatches 20 One-Arm Thrusters, 40/25lb 1 Power Snatch Power Snatch …

10/26/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) Buy in 1000m row Then amrap of 20 minutes Prowler push 50m Prowler drag back 50m Run 200m 20 kb squats 20 kb snatches 20 push-ups Buy out 500m

W.O.D Wednesday 10/26/17

CrossFit Springfield – Group WOD Back Squat (4 x 6 after each set perform 12 HR Push Ups) Metcon (Time) For time: 3 Rds 40 DUs 20 KBS, 55/35lb Rest 3 Minutes 3 Rds 10 Hang Squat Cleans, 95/65lb 10 TTB Rest 3 Minutes 3 Rds 1 Rope Climb, 15’ 10 Burpees Over Barbell

W.O.D Wednesday 10/25/17

CrossFit Springfield – Group WOD Metcon (Time) Partner WOD – For Time – One person works at a time – tag in/ tag out: 150 Calorie Assault Bike 25 HSPU 100 WallBalls, 20/14lb to 10′ 20 HSPU 50 Calorie Ski Erg 15 HSPU

10/25/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 5 rounds 20/15 calorie row 20 sit-ups 10 burpees 20 walking lunges 40/25 dumbbells