W.O.D Tuesday 9/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (4-4-4-4-4) Metcon (Time) 5 Rounds For Time: 20 Stationary Alt KB Goblet Lunges, 70/55lb 15 Parallette Push Ups 10 CTB Pull Ups

W.O.D Monday 9/4/17

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (12 Minutes to Max Load) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks Partner WOD A: Metcon (Calories) 6 Minutes: 80 Deadlift, 155/105lb Max Calorie Row REST 3 Minutes B: Metcon (Calories) 6 Minutes: 60 Hang Cleans, 155/105lb Max Calorie Bike REST 3 Minutes C: Metcon (Calories) …

W.O.D Saturday 9/2/17

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Front Rack Lunges (5 x 12 steps) Alternate lags. Step Forward and back to balance. Metcon (AMRAP – Rounds and Reps) Partner WOD Complete As Many Rounds And Reps As Possible in 15 Minutes – Alternate Movements – Tag In/Out: 15 Sit Ups 12 Ring Push Ups 9 KB SDHP, 100/70lb …

09/01/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner friday fun day!!! 2000m row (1 rower) split however 30 partner a bar loves 30 partner b bar loves run 200m together with wallball 25/20 30 partner a bar dislikes 30 partner b bar dislikes run 200m with wallball together 30 partner a pullup rig loves 30 partner …

W.O.D Friday 9/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (12 minutes to establish 3RM from the ground) 1 Clean + 3 Thrusters Metcon (Time) 12 minute Time Cap. For time: *100 TTB *Every time you break, you must perform 5 Heavy WallBalls, 25/20lb to 10/9′ SCORE = Total time to comple 100 TTB Warm Down 500m Ski Erg For Time …

08/31/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row squat box jumps 24/20 hand release pushups Metcon (Time) 2 rounds run 300 30 thrusters 95/65 row 300 Metcon (Time) 1 round row 1000m 50 step ups, bar on back

W.O.D Thursday 8/31/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: Run 2000m Bike 2 Miles Row 2000m Stagger starting points as needed based off class size.

W.O.D Wednesday 8/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2 to max load) Metcon (Time) RX Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 95/65lb Pull Ups Bar-Facing Burpees RX+ Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 135/95lb CTB Pull Ups Bar-Facing Burpees

08/30/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row squat box jumps 24/20 hand release pushups Metcon (Time) 2 rounds run 300 30 thrusters 95/65 row 300 Metcon (Time) 1 round row 1000m 50 step ups, bar on back

08/29/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 minute amrap 15/10 calorie row 12 push press 95/65 12 ring rows 12 walking lunges bar overhead Metcon (AMRAP – Rounds and Reps) 14 minute amrap 15/10 calorie bike 12 front squats 95/65 12 ring dips Metcon (No Measure) 10 minute emom evens-15 ab …

W.O.D Tuesday 8/29/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Push Press (*4 x 8 reps | All 4 sets at the same weight) *After each set, run 200m Metcon (Time) Partner WOD One athlete works at a time – Perform 4 Rds For Time: 20 KBS, 70/55lb (Each athlete) 20/15 Calorie Ski Erg (Each athlete) 10 Box Jump Overs, 24/20″ …

08/28/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean and Jerk (Max reps at each weight ) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 200m row 16 wallballs 6 burpee pullups

W.O.D Monday 8/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (10 minute EMOM: Progress load, Maintain technique) See link for example: https://youtu.be/W8QBSDzO39E Metcon (AMRAP – Reps) 12 Minute AMRAP… 3-6-9-12-15-etc. Ascending rep scheme: Power Snatch, 95/65lb OHS, 95/65lb 21 Double Unders after each round

W.O.D Saturday 8/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For Time: 3 Rds of 24 Alt Stationary OH Lunges, 25/15lb Plate 12 Ring Dips REST 4 MINUTES Burden Run 600m w 20/14lb Medball REST 2 MINUTES 3 Rds of 12 Alt One Arm DB Snatches, 70/50lb DO NOT DROP DB’s FROM OVERHEAD. 12 TTB 12/10 Calorie Ski-Erg Record total …

W.O.D Friday 8/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (4-4-3-3-2-2-1-1) Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT: Deadlift, 245/165lb Bar-Facing Burpees *After each round perform 15 Butterfly Sit Ups