08/23/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 20/15 calorie row 17 burpee deadlifts 165/105 Metcon (Time) 3 rounds 20/15 ski erg calories 14 kb swings 55/35 Metcon (Time) 3 rounds 20/15 bike calories 12 kb snatches 55/35

W.O.D Tuesday 8/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 7) Metcon (Time) 2 Rounds For Time: Run 1000m 50 Push Ups 50 KBS, 55/35lb

08/22/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) if we start at 11:20 6 rounds if we start later, 5 rounds 30 seconds on, 30 off calorie row hang cleans 95/65 pushups wallballs toes to bar rest

W.O.D Monday 8/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Warm-up 500m Ski Erg For Time (Time) 500m Row For Time (Time) Air Force WOD (Time) For Time: 20 Thruster, 95/65lb 20 SDHP, 95/65lb 20 Push Jerks, 95/65lb 20 Overhead Squats, 95/65lb 20 Front Squats, 95/65lb Every Minute, Complete 4 Burpees

08/21/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Squat Clean Thruster (Emom-14 minutes ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 250m Row 25 double unders 10 thrusters w/dmb’s 40/20 20 sit-ups Rx+=50/35

W.O.D Saturday 8/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3rds: 30 Double Unders 8 Burpee Pull Ups 300m Run 3rds: 20 One Arm Alt. DB Snatches, 50/35lb 8 Bar Muscle Ups 200m Run 3rds: 1 DogSled Push, 5 x 45lb | 3 x 45lb, 50m (25 down and 25 Back) 8 Burpee Pull Ups 100m Run

W.O.D Friday 8/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Fatbar OH Lunges (*12-12-12-12-12) Stationary. Step forward and back to balance. Alternate L and R legs. Keep weight light enough to maintain perfect technique.*After each set, Row 250/200m Metcon (Time) Partner WOD – perform the tasks in order – only one person works at a time with exception of last 20 synchronized …

08/18/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day!! partner up 100 calorie row 100 partner wallballs 100 synchro air squats 100 bar loves 100 wallball situps 100 box loves

W.O.D Thursday 8/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 8 Rounds For Time: 17 SDHP, 95/65lb 17 Sit Ups 17 Box Jump or Step Up, 24/20″

08/17/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10 minute time cap 3 rounds 200m Row 20 sit-ups 40 double unders Metcon (Time) 10 minute time cap 3 rounds 200m Row 20 sit-ups 40 double unders Metcon (Time) 10 minute time cap 20/10 calorie row 20 walking lunges w/ kb 55/35 20 kb swings Metcon (Time) 10 …

W.O.D Wednesday 8/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4 x 5: 60/65/70/75% of 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Recovery Run/Jog/Walk 1 Mile

08/16/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds every 4 minutes 500m row CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. …

W.O.D Tuesday 8/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 rds 15 Hang Power Snatch, 115/75lb 15/10 Cal Ski-Erg Rest 3 Minutes 3 rds 15 Burpees Over Bar 15/10 Cal Assault Bike Rest 3 minutes 3 rds 45 Double Unders 15/10 Cal Row Score = total time including both 3 minute rest intervals. Coaches: Stagger couplet starting …

08/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21/15/9 calorie row thruster 95/65 Metcon (Time) 21/15/9 ski calories clean and jerk 115/75 Metcon (Time) 21/15/9 bike calorie deadlift 135/95

W.O.D Monday 8/14/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Power Clean + 3 Front Squat + 3 Jerks (Perform Complex 5x to max load) Metcon (Time) For time: Buy In Run 1200m 24 WallBalls, 20/14lb to 10/9′ 21 TTB 18 WallBalls 15 TTB 12 WallBalls 9 TTB 6 WallBalls Buy Out Run 1200m RX+ Use 25/20lb Wallballs to 10/9′ target