WOD Saturday 5/25/19

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (4 x 8) Bench Press (4 x 8) Metcon (Time) 3 RFT: 20 KB SDHP, 70/55lb 10 Burpee Box Jump Overs, 24/20″ Today’s Burpees Box Jump Over RX Standard: You do NOT have to face the box but you MUST jump for RX. Hands off the box on each rep.

WOD Friday 5/25/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: Burden Run 100m, 30/20lb MB 10 Power Snatches, 135/95lb Burden Run 200m, 30/20lb MB 20 MB Ground to OH, 30/20lb Burden Run 300m, 30/20lb MB 30 Ring Rows Burden Run 400m, 30/20lb MB 40 MB Bearhug Stationary Lunges Run 500m (no MB) 25 Push Ups 25 MB Bearhug …

05/24/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up!! start where you want, any order 21-15-9 calorie ski double rep body love 21-15-9 calorie ski bar love 135/95 21-15-9 calorie row pullup rig love bar love 95/65 21-15-9 calorie ski 200m run wallball love

05/236/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10,9,8,7,6,5,4,3,2,1 calorie row sdhp kb 70/55 calorie ski deadlifts 135/95 calorie bike

WOD Thursday 5/23/19

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (5 x 5: 50/55/60/65/70%) Metcon (Time) 6-9-12-15-18 RFT: OHS, 95/65lb TTB Calorie Row Reset monitor to zero before beginning each round.

WOD Wednesday 5/22/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) “Swing Annie, Swing” Buy In: 75 American KBS, 55/35lb 50-40-30-20-10: Double Unders (2:1 SU Scale) Sit Ups (*Feet anchored) Buy Out: 75 Russian KBS, 55/35lb *Use DBs. Please return to proper stacks after use.American Swing Standard: https://youtu.be/vdezTMulJ-k Russian Swing Standard: https://youtu.be/ialGyd2zomo

05/21/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row 100 double unders 800m row 80 russian kb swings 70/55 600m row 60 pushups 400m row 40 box overs 200m row 20 reverse burpees

WOD Tuesday 5/21/19

CrossFit Springfield – Group WOD View Public Whiteboard Pause Clean (1-1-1-1-1-1-1 to max load) Lift off + 2 second pause from low hang (below knee) + Clean. Clean May be performed as power or full. Metcon (Time) 5 RFT: 10 Hang Power Clean, 155/105 10 Bar-Facing Burpees 10 *Calorie Bike REST 1 Minute *Monitor MUST be reset to Zero each …

WOD Monday 5/20/2019

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (4 x 8 | After each set perform 8 R. Rows) Metcon (Time) Teams of 3 – for time: Together 8 Rope climbs, 15’ 40 WallBalls, 30/20lb to 10/9’ EACH Together 6 rope climbs, 15’ 30 Alt 1-Arm DB snatch, 50/35lb EACH Together 4 rope climbs, 15’ 20 CTB Pull …

05/20/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean and Jerk (14 minute clock evens and odds) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 300/200m row 12 dmb hang clean and jerk 40/25 6r/6l 15 toes through rings 18 air squats

Sunday WOD 5/19/19

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (1-1-1-1-1-1-1-1) Every 90 seconds for 12 minutes Metcon (Time) 4 Rounds 15 Snatch grip Deadlifts 75/55 12 Hang Snatch 75/55 9 TTB

WOD Saturday 5/18/19

CrossFit Springfield – Group WOD View Public Whiteboard “2.5k Gone Bad” (Time) Run 500m 30 Squat and jump over a 12″ Parallette Run 500m 30 Hand Release Push Ups Run 500m 10 KB Swings, 55/35lb 10 Jumps over 24/20″ Box 10 Burpees Run 500m 30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH Run 500m 30 Thrusters, 45lb

WOD Friday 5/17/19

CrossFit Springfield – Group WOD View Public Whiteboard Clean + Hang Clean + Push Jerk + Split Jerk (Perform complex 6x to max load for today) Metcon (Time) For time: 30 DUs 15 Squat Cleans, 135/95 30 DUs 15 Sh to OH, 135/95 30 DUs 15 Hang Power Clean, 135/95 30 DUs 15 Sh to OH, 135/95 30 DUs 2:1 …

05/17/2019

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! buy in 1600m row then knock out, switching every 30 seconds 100 burpees 100 box loves 100 bar loves 200 body loves 100 pullup rig loves

WOD Thursday 5/16/19

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Active Recovery: Perform in any order – not for time: 50/40 Calorie Ski Erg 5 Minute Foam Roll Upper Body 50 Straight Barbell Bicep Curls 5 Minute Foam Roll Lower Body 50/40 Calorie Row 5 Minute Flow: Up Dog/Down Dog/Forward Fold/Arms OH Backbend 50 Sit Ups: These can be …