W.O.D Saturday 4/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (10 (WU) – 7 (WU) – 5 x 5 to 5RM) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Rounds For Time: Ring Dips KB SDHP, 100/70lb OHS, 105/70lb

W.O.D Friday 4/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP (Record rounds/reps AND C&J load used for 3 reps. Must be used for entire WOD duration): 40 Double Unders 3 Clean & Jerks 20/15 Cal Assault Bike 1 Rope Climb, 15ft Metcon (Weight) Record the Clean & Jerk weight you used on today’s …

W.O.D Thursday 4/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Rack Lunge (4 x 10, R=1/L=2 | No Slop/Maintain technique) Take barbell from rack. Perform stationary and alternate L/R legs. Step forward and return to balance. Metcon (Time) 60 steps, Walking lunges 40 KBS, 70/55lb 20 Burpee-Pull Ups, Men use medium height bar or higher | Women use low bar or …

W.O.D Wednesday 4/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (12 minutes: Lift every 90 sec: 2-2-2-2-2-1-1-1-1-1) Record heaviest load lifted for today. Metcon (Time) 6 RFT: 24 Sit Ups 18 Push Ups 12 Alt. One-Arm DB Snatches, 50/35lb

W.O.D Tuesday 4/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 3 RFT: Row 400/300m 20 Wallballs, 25/20lb to 10/9′ Thruster (5 x 5: record heaviest for 5 reps)

W.O.D Monday 4/17/17

CrossFit Springfield – Group WOD View Public Whiteboard “Wes” (Time) Wes For time: Run 800 meters with a 25/15-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24/20-in. box 3 cleans, 185/125 lb. Then, run 800 meters with a 25/15-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, …

W.O.D Saturday 4/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (4 x 6: Record heaviest load achieved for 6 reps) A: Metcon (AMRAP – Rounds and Reps) 16 Minute Clock | Perform 3 Rds, each for rounds and reps: 4 Minute AMRAP | Rest 2 Minutes: 25 Double Unders 15 Pull Ups 10 Front Squats, 135/95lb B: Metcon (AMRAP – …

W.O.D Friday 4/14/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Hang Power Snatch (12 Minutes to establish max load for today) Low Hang (Below Knee) + High Hang (Above Knee) Metcon (Time) 21-15-9 RFT: Hang Power Snatch, 95/65lb Burpees Calorie Assault Bike

W.O.D Thursday 4/13/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5 x 5 Progress load to heaviest for 5 reps) Metcon (Time) 3 Rounds for time: 45 Air Squats Run 300m 15 KB SDHP, 100/70lb

W.O.D Wednesday 4/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 21 min AMRAP- alternate movements- follow 3,6,9,12,etc rep scheme: Cal Row Parallette Push Up TTB

W.O.D Tuesday 4/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) *5 Rounds for time: 10 Clean and Jerk, 135/95lb 20 WallBalls, 20/14lb to 10/9′ *20 min cap

W.O.D Monday 4/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (Establish a 10RM: Bar from the racks) Metcon (Time) For time: 50 OHS, 75/55lb 40 Russian KBS, 70/55lb 30/20 Cal Assault Bike 20 Burpees Over Bar (Not Bar-Facing) 10 Bar Muscle Ups 10 Pull Ups and 10 Push Ups scale for Bar Muscle Ups

W.O.D Friday 4/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3-3-3-3-3 to 3RM for today) Metcon (Time) 3 Rds For time: Run 500m 25 Shoulder to OH, 95/65lb 25 Medball Bearhugger Squats, 25/20lb

W.O.D Thursday 4/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (3-3-3-3-3-3 to 3RM for today) Metcon (Time) For total time (include rest portions)… 21-15-9 Rounds of: KB Swing, 55/35lb Ring Push Ups Rest 2 Minutes 15-12-9 Rounds of: KB Goblet Squat, 55/35lb Pull Ups Rest 2 Minutes 12-9-6 Rounds of: KB SDHP, 55/35lb Burpee Box Jump or Step Up, 24/20″

W.O.D Tuesday 4/4/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Weight) 24 Minute EMOM: Minute 1…1 Clean & Jerk Minute 2…2 Rope Climbs, 15ft (Scale 30 Seconds Max Ring Rows) Minute 3…30 Seconds Max Sit Ups Record heaviest load performed on C & J and total Sit Ups (below). If you scaled rope climbs with 30 seconds max ring rows, record …