W.O.D Tuesday 1/30/18

CrossFit Springfield – Group WOD Shoulder Press (4 x 8 @50-60%) Metcon (Time) Partner WOD – Complete for time – partition the work any way you wish – only 1 person works at a time – you do not have to perform in the order listed and you do not have to complete all reps associated for each movement prior …

01/29/2018

CrossFit Springfield – Rowing class 11:15 Thruster (evens-3 thrusters odds-100m row) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 300/200m row 15 wallballs 20/14 10’/9′ 10 burpee box jumps

W.O.D Monday 1/29/18

CrossFit Springfield – Group WOD “Cluster” (Clean + Thruster) (16 minute EMOM: *1 rep) Clean may be performed as power, split, or full)*You must successfully complete each weight twice in order to increase the weight on your barbell. If you miss at any given weight you must Re-attempt either within the minute or at the top of the next. “Elizabethan” …

W.O.D Sunday 1/28/18

CrossFit Springfield – Group WOD Metcon (Time) 20 minute clock – 2 scores – for time and for max reps burpees w any remaining time: Row 1200/1000m Run 800m 60 KBS, 55/35lb 40 steps, DB Weighted Lunges, 40/25lb x 2 20 Strict Ring Rows With any remaining time, Perform max reps Burpees. Metcon (AMRAP – Reps) Max burpees w remaining …

W.O.D 1/27/18

CrossFit Springfield – Group WOD Bench Press (5-3-2-2-1-1-1: After each set, Row 250/200m) Metcon (AMRAP – Rounds and Reps) Partner WOD – 12 Minute AMRAP- Alternate movements: 6 Ground to OH, 135/95lb 40 DUs (60 SU Scale) 18/12 Cal Bike

01/26/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) friday fun day! partner up kalsu, hoa 2017 style 100 thrusters 95/65 (1 works at a time) emom 5 burpees over the bar synchro rx plus 115/75 Metcon (Time) find another team to play with, 4 person wod 1 athlete works at a time 100 toes to bar 80 box loves 60 …

W.O.D Friday 1/26/18

CrossFit Springfield – Group WOD Deadlift (10 Min EMOM: See comments) 10 Minutes – Even / Odd EMOM: Evens – 5 Deadlifts – use same weight throughout – 55-75% of your 1RM Odds – 10 Bar-Facing Burpees. Scale number back to challenging yet do-able amount as needed. Metcon (Time) 21-18-15-12-9-6 RFT: •Sdhp, 75/55lb (dont drop bars) •Parallette Push Ups •Box …

01/25/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 27-21-18-15-12-9 Calorie row Wallballs Pushups Med ball cleans

W.O.D Thursday 1/25/18

CrossFit Springfield – Group WOD 2 Front Squats + 1 Split Jerk (Perform 6 sets to max for today) Take barbell from rack Metcon (Time) 3 RFT: 20 Wallballs, 20/14lb to 10/9’ Run 200m 20 Hang Power Cleans, 95/65lb Run 200m 20 Shoulder to OH, 95/65lb Run 200m

01/24/2018

CrossFit Springfield – Rowing class 11:15 Metcon (5 Rounds for time) 5 rounds. 5 minute intervals 20/15 calorie row 15 clean and jerk 135/95 Remaining time, sit ups

W.O.D Wednesday 1/24/18

CrossFit Springfield – Group WOD Metcon (No Measure) Perform 5 x 10 Strict Pull Ups. After each set perform one of the following – your choice: 20/15 Calorie Row 20/15 Calorie Bike 20/15 Calorie Ski Perform band-assisted Strict Pull Ups or Ring Rows as needed. Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 30 Sit Ups 15 Russian KBS, …

W.O.D Tuesday 1/23/18

CrossFit Springfield – Group WOD High Hang Snatch + Low Hang Snatch (Lift every 90 seconds for 15 minutes) Above and below the knee. Perform as split, power, or full. Metcon (Time) 3 RFT: 12 OHS, 115/75lb 24 DUs 12 TTB 24 DUs

01/23/2018

CrossFit Springfield – Rowing class 11:15

01/22/2018

CrossFit Springfield – Rowing class 11:15 Hang Snatch (14 min clock-evens-100m. Odd-2 hang snatch) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 300/200m Row 30 double unders 15 oh squat 95/65 7 burpees over bar (not facing)

W.O.D Monday 1/22/18

CrossFit Springfield – Group WOD A.: Metcon (Weight) Minutes 0-6: 3 Minutes…Perform as many Thrusters as possible for total weight lifted. You must use the same Barbell weight for the entire 3 Minute duration. REST 3 Minutes B.: Metcon (AMRAP – Reps) Minutes 6-12: 6 Min AMRAP -Perform 2 Rds: Min 1) Max Calorie Ski Minute 2) Max reps Alt …