Sunday Funday?

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Teams of 2 Complete: 20 Rope Climbs 15′ *1000 ft. Dbl KB Front Rack Carry 70/53 50 Squat Cleans 135/95 *KB Must be in front of your body (fist underneath the chin is optimal). On top of the shoulders will not count as prescribed. That will be considered a scale …

WOD Saturday 2/2/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (3-3-3-3-3-3 to Max for today. Power or Full Snatch) Metcon (Time) 2 Rds For Time: 300m Run 20 Hang Snatches, 95/65lb 15/10 Cal Row 300m Run 20 TTB 15/10 Cal Bike 300m Run 20 Wallballs, 20/14lb to 10/9’ 15/10 Cal Ski

02/01/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) Partner up. Friday fun day!! 1 minute at each station. Divide however, per movement, reps, whatever!! 1-calories at bike row or ski 2-box loves 3-bar loves 95/65 4-pullup rig love 5-body loves 6-rest and dance!!!!

WOD Friday 2/1/19

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (12 Minutes to establish Max Load) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks Metcon (Time) Partner WOD – For time – 1 person works at a time – tag in / out unless synchro: 25 Box Jump Overs, 24/20″ Row 1000m 50 Synchro Thrusters, 75/55lb Row …

WOD Thursday 1/31/19

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (4 x 10: After each set Row 20/15 Cal) Metcon (AMRAP – Reps) *10 Minutes: Max Reps Burpees over Barbell | *EMOM (beginning at 3,2,1 Go) perform 3 reps G to OH, 135/95lb Score = Total Burpees. Burpees over barbell do not have to be bar-facing.

01/31/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 25 minute clock 2,4,6,8,10 etc until clock runs out Calorie row Sit-ups Sdhp w/ kb 70/55 Front holding lunge w kb

WOD Wednesday 1/30/19

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (7 x 3 to 3RM for today) Metcon (Time) 4 Rds for time. Rest 1:00 after each round: 50 DUs | 50 SU Scale 40 Air Squats to MB 30 MB G to OH, 20/14lb 20 Push Ups

01/30/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 minute clock 300/200m Row 30 double unders 3 squat clean thrusters dmb’s 40/25 Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m row 10 box overs 12 dmb snatches 40/25 Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m row 8 step …

WOD Tuesday 1/29/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 4 Steady Rds: 8 Strict Pull Ups – Use bands or perform ring rows as needed 8 Depth Box Jumps, 24/20″ Metcon (Time) For time: 30 *DB Deadlift, 50/35 x 2 15 CTB Pull Ups 30 DB Hang Power Clean, 50/35 x 2 15 **Burpee Box Jumps, 24/20″ 30 …

01/29/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 20 calorie row 18 hang cleans 135/85 16 toes to rings 14 deadlifts

01/28/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 minute amrap 15/10 calorie row 12 overhead squats 95/65 10 pushups Overhead Squat (14 minute clock )

WOD Monday 1/28/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (5 x 5: 45-55-65-75-85%) A: Metcon (AMRAP – Rounds and Reps) 18 Minute Clock 8 Min AMRAP: 15 OHS, 95/65lb 15 TTB 15/10 Cal Bike REST 2 Minutes B: Metcon (AMRAP – Rounds and Reps) At 10 Minutes 8 Min AMRAP: 15 Russian KBS, 70/55lb 15 Wallballs, 20/14lb 15/10 Cal …

WOD Saturday 1/26/19

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 7: Perform all sets at the same weight.) Metcon (Time) *25-20-15-10-5 RFT: Thruster, 75/55 SDHP, 75/55 *After each rd perform 25 DUs / 50 SUs Scale

01/25/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30 minute clock time cap 21-15-9 calorie row burpees over partner 21-15-9 calorie bike bar love 95/65 21-15-9 calorie row double rep body love 21-15-9 calorie bike bar love 135/85 100 wallball partner situps

WOD Friday 1/25/19

CrossFit Springfield – Group WOD View Public Whiteboard TapNGo C & J (3-3-3-3-3-3 to max load for today ) Full or power clean / Push or Split Jerk Metcon (Time) Partner WOD – For Time – 1 person works at a time- You MUST tag in/out: Perform 8 Rds For Time: 8 Box Jump Overs, 24/20″ 8 Squat Cleans, 155/105lb …