01/16/2018

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 7 minute amrap warm up style 200m Row 10 jump squats 10 hand release push-ups 10 broad jumps 10 step ups Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300/200m Row 10 box overs 10 thrusters 95/65 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15/10 calorie row 20 …

W.O.D Monday 1/15/18

CrossFit Springfield – Group WOD Martin Luther King, Jr. WOD (Time) “MLK Day WOD” 29 Bar-Facing Burpees – Born 1/15/1929 63 Cleans 95/65 – “I have a dream” speech delivered 64 Wall Balls 20/14 to 10’ – 1964 Civil Act Rights Act was passed 64 TTB – 1964 Nobel Peace Prize won 65 Kettlebell Swings 55/35 – 1965 Voting Rights …

01/15/2018

CrossFit Springfield – Rowing class 11:15 Martin Luther King, Jr. WOD (Time) “MLK Day WOD” 29 Bar-Facing Burpees – Born 1/15/1929 63 Cleans 95/65 – “I have a dream” speech delivered 64 Wall Balls 20/14 to 10’ – 1964 Civil Act Rights Act was passed 64 TTB – 1964 Nobel Peace Prize won 65 Kettlebell Swings 55/35 – 1965 Voting …

Sunday

CrossFit Springfield – Group WOD Strict Pull-ups (3×12) Use a band to achieve all reps. If all reps cannot be achieved do 3 sets of max reps. Metcon (Time) 21 Thrusters 75/55 21 Pull-ups 21/18 Assault Bike Calories -Rest 2 mins- 15 Thrusters 15 Pull-ups 15/12 Assault Bike Calories -Rest 1 mins- 9 Thrusters 9 Pull-ups 9/6 Assault Bike Calories

W.O.D Saturday 1/13/18

CrossFit Springfield – Group WOD Metcon (Time) 5 Rounds For time: 30 Double Unders 20 WallBalls, 20/14 to 10/9 10 Snatches, 135/95lb

W.O.D Friday 1/12/18

CrossFit Springfield – Group WOD Bench Press (5 x 6) Metcon (Time) For time: 20-15-10-5 Rds KBS, 70/55lb Burpees 20-15-10-5 Rds DB Thrusters, 40/25lb TTB

01/12/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) friday fun day! partner up! 7 minute intervals 1000m row split however max reps kb loves 7 minutes 1000m row max reps clean and jerk 1365/95 7 minutes 1000m row max reps wallball love 7minutes 1000m row max reps bar love

W.O.D Thursday 1/11/18

CrossFit Springfield – Group WOD Mobility Spend 10-15 Minutes Rolling, flossing, Stretching, and performing mobility drills. Coaches: Give athletes a few of yor favorite go-to mobility tasks/exercises to perform Active Recovery Metcon (Distance) 30 minutes – parter workout – every 2 minutes rotate – one athlete rows while the other rests: Row for distance (m)

01/11/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 Calorie row Dumbbell thrusters 40/25 21-15-9 Calorie row Dumbbell burpee deadlifts 21-15-9 Calorie row Toes to bar (no dumbell 🙂 !!

W.O.D Wednesday 1/10/18

CrossFit Springfield – Group WOD Hang Power Snatch (3-3-3-3-3-3 @50-70% of 1RM Snatch) Metcon (Time) 5 RFT: (RX+) 9 CTB Pull Ups 12 One Arm Alt DB Snatches, 70/50lb 15 Calorie Assault Bike (RX) 5RFT: 9 Pull Ups 12 One Arm Alt DB Snatches, 50/35lb 15 Calorie Assault Bike

01/10/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 25 minute clock 3,6,9,12,15 etc of Sdhp 95/65 Box overs At the 0,5,10,15-30 double unders

W.O.D Tuesday 1/9/18

CrossFit Springfield – Group WOD Metcon (Time) For time: 100 DUs 90 Air Squats (MB depth) 80 Sit Ups 70 Push Ups 60/45 Cal Row 50 Ring Rows 40 WallBalls, 20/14lb to 10/9’ 30 Box Jump Overs, 24/20” 20 Shoulder to OH, 135/95lb 10 Burpee Pull Ups (men use high/med Bar | women use med/Low Bar)

01/09/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) max effort per minute of (6 rounds) calorie row pushups front rack lunges 75/55 hang cleans rest rxplus 95-65 hand release pushups

W.O.D Monday 1/8/18

CrossFit Springfield – Group WOD Metcon (AMRAP – Reps) 27 Minute EMOM: Minute 1) 2 TapNGo “Clusters” [Clean + Thruster] Minute 2) Max reps Bar-facing Burpees Minute 3) REST 2 Scores: Record total bar-facing burpees and TNG Cluster load achieved. Tap N Go Cluster (Clean + Thruster) Power or full clean allowed. No hang clean

01/08/2018

CrossFit Springfield – Rowing class 11:15 Squat Clean (70% of 1 rm, then row 800/600) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200m ski 15 wallballs 20 situp