W.O.D Thursday 11/16/17

CrossFit Springfield – Group WOD Row | DU | Run | DU | Ski (Time) For time: Row 1200/1000m 100 DUs Run 1200m 100 DUs Ski 1200/1000m Stagger Row/Run/Ski starting points as needed to accomodate class size and equipment. Scale DUs with 150 single unders or 100 jumping jacks

11/16/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 50-40-30-20-10 Calorie row Wallballs Walking lunges

W.O.D Wednesday 11/15/17

CrossFit Springfield – Group WOD Push Press (3-3-3-3-3) Metcon (AMRAP – Reps) Partner WOD Alternate the athlete who performs the 20/15 Bike Calorie Buy-In each round. The athlete who does not bike must perform the max reps burpees. WOD Score = Total Burpees. 6 Rounds, Every 3 minutes for 18 minutes perform: 2 minutes: Buy In 20/15 Cal Bike and …

11/15/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 5 minutes to row 1000m Metcon (Time) 5 minutes to complete 75 kb swings 55/35 Metcon (Time) 5 minutes to complete 75 back squats 95/65 Metcon (Time) 5 minutes to complete 75 push press 95/65 Metcon (Time) 5 minutes to complete 150 situps

W.O.D Tuesday 11/14/17

CrossFit Springfield – Group WOD Back Squat (3 x 10: Use same weight for all 3 sets) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats**Perform Air Squats to a Medball. Push ups are chest-to-deck. Pull Ups are chin above bar. Sit ups are not crunches – you may brace your feet if you wish.

11/14/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 3 rounds 600m row 50 air squats Metcon (Time) 2 rounds 500m Row 25 ring dips Metcon (Time) 1 round 30 calorie row 15 clean and jerk 135/85

W.O.D Monday 11/13/17

CrossFit Springfield – Group WOD Hang Clean (3-3-2-2-1-1) Metcon (Time) Run 400m 10 Hang Cleans, 155/105lb 10 One-Arm DB Shoulder to OH, 70/50lb Run 400m 10 Hang Cleans, 185/125lb 15 One-Arm DB Shoulder to OH, 70/50lb Run 400m 10 Hang Cleans, 205/135lb 20 One-Arm DB Shoulder to OH, 70/50lb

11/13/2017

CrossFit Springfield – Rowing class 11:15 Bench Press (Evens-100m Row. Odds-5 bench press) Metcon (AMRAP – Rounds and Reps) 17 minute clock 0-5 amrap of 20 double unders 10 burpees 7 thrusters 75/55 6-11 amrap of 20 double unders 5 burpee pull-ups 5 thrusters 95/65 12-17 amrap of 20 double unders 6 bar facing burpees 3 thrusters 115/85

W.O.D Saturday 11/11/17

CrossFit Springfield – Group WOD AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee …

W.O.D Friday 11/10/17

CrossFit Springfield – Group WOD A: Metcon (Time) 15 minute clock – 2 scores – (A) For time and (B) “Clusters” for total reps with any remaining time: For time: 20 Burpee Box Jump Overs, 24/20” 30 KB SDHP, 100/70lb 40 Pull Ups Run 500m 60 Sit Ups With any remaining time Perform max reps Clusters, 135/85lb (RX+) for RX, …

11/10/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Friday fun day!!! Conga line style 20 calorie row 15 bar loves 95/65 20 kb loves 15 box loves 20 body loves

W.O.D Thursday 11/9/17

CrossFit Springfield – Group WOD “Death By 50ft” (AMRAP – Rounds and Reps) At 3, 2, 1 GO, run 50ft adding 50ft each additional minute until you get lapped by the clock/are unable to complete assigned distance. Record highest minute (round number) you successfully complete + any additional 50ft lengths you complete prior to getting lapped by the clock. Push …

11/09/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 30 minute clock Teams of 3!! A-rows for meters B&C-1 round of 20 deadlifts 165/125 16 pull-ups 10 front squats 135/95 Once 1 round is done, switch the rower athlete.

W.O.D Wednesday 11/8/17

CrossFit Springfield – Group WOD Bench Press (7-7-7-7) Metcon (Time) 5 RFT: 20 Stationary Alt MB Bearhugger Lunges, 25/20lb (Men use 25lb plate if not enough medballs) 15 Hamd Release Push Ups 10 TTB

11/08/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300/200m Row 10 box overs 12 oh squats 95/65 Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 calorie ski 12 step ups w/bar 95/65 14 ring rows Metcon (AMRAP – Reps) 10 minute clock 1000m Row Max power snatch 115/75