W.O.D Wednesday 2/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 RFT: Run 300m 20 Wallballs, 20/14lb to 10/9’ 10 TTB

02/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 minute amrap 300/200m Row 12 hang snatches 95/65 Rest 2 minutes 8 minute amrap 200m run 12 sdhp 95/65 Rest 2 minutes 10 minute amrap 200m Row or run 50m farmers walk 45/25 50m walking lunges with kb’s

W.O.D Tuesday 2/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (5-5-5-5-5: Worksets at 50-70% of 1RM) Metcon (AMRAP – Reps) 10 Min AMRAP: 5-10-15-20-etc… SDHP, 75/55lb Box Jumps, 24/20” Push Press, 75/55lb Calorie Bike

02/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 2 rounds 500/400m row 15 wallballs 10 burpees 2 rounds 400/300 ski 20 medball cleans 10 pushups 1 round 1 mile bike

W.O.D Monday 2/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean (6 x 2 reps: Perform as TapNGo) Metcon (Time) 10 Squat Cleans, 95/65lb 30 Ring Push Ups 10 Squat Cleans, 95/65lb 30 Pull Ups 10 Squat Cleans, 95/65lb 30 Calorie Row 10 Squat Cleans, 95/65lb 30 Double Unders (2:1 SU) 10 Squat Cleans, 95/65lb 30 Bar-Facing Burpees

02/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 17 minute amrap 400/300m row 15 box jumps 10 shoulder to overhead 115/75 20 situps Back Rack Lunge (evens-row odds-lunge x8)

W.O.D Saturday 2/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (Establish a 10 RM) Metcon (Time) Partner WOD – Partition work any way you wish – you may perform in any order but must compete all of one task prior to moving to another: Row 1500m 50 KB SDHP, 100/70lb Ski 1000m 50 Hang Cleans, 135/95lb Bike 50 Calories 50 …

W.O.D Friday 2/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP: 20 KBS, 55/35lb 10 Burpees 20 Air Squats 10 Pull Ups 20 Sit Ups 10 Push Ups *Run 200m *For scoring: Count the run as 20 reps. Round to nearest distance (e.g. 200m = 20 reps).

02/09/2016

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) athlete 1 works 30 seconds, athlete 2 works 30 seconds 100 calorie row 90 box overs 80 bar loves 95/65 70 burpees 60 pullup rig loves 50 calorie ski 60 pullup rig loves 70 burpees 80 bar loves 115/75 90 box loves 100 calorie row (if time)

W.O.D Thursday 2/8/18

CrossFit Springfield – Group WOD Bench Press (*5-5-5-5-5: *Row 250/200m after each set) Metcon (Time) Partner WOD 25-20-15-10-5 RFT: Synchro Stationary Back-Racked Fatbar Lunges, 70/50lb (FB weighs 20lb) Synchro Toes Through Rings Synchro Fatbar Shoulder to OH, 70/50lb

02/08/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 1000m row 60 situps 30 ground to overhead 75/55 30 pushups 30 front squats 95/65 60 situps 30 push jerk 115/75 30 pushups 30 deadlifts 135/95 60 air squats 1000m row

W.O.D Wednesday 2/7/18

CrossFit Springfield – Group WOD Hang Snatch (Power or full: 2-2-2-2-2) Metcon (Time) 21-15-9 Rounds For time: •Alt 1arm DB Snatches, 70/55lb •Box Jumps, 24/20” •Calorie Ski Erg

02/07/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 2 rounds 4 minute increments 400/300m row max kb swings 55/35 400/300m row max kb goblet squats 55/35 400/300m row max kb sumos 70/55 400/300m row max kb snatches 55/35

W.O.D Tuesday 2/6/18

CrossFit Springfield – Group WOD Deadlift (4-4-4-4-4) Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT: Deadlift, 225/135 Bar-Facing Burpees *After each round, perform 1 round of “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats

02/06/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Deadlift 135/95 Dumbbell push press 40/25 Reverse burpee