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

W.O.D “Teammate Tuesday” 11/7/17

CrossFit Springfield – Group WOD A: Metcon (AMRAP – Reps) 25 Minute running clock. Perform components A, B, and C with a partner. 6 min AMRepsAP. RX + use 135/95lb. RX use 115/75. Scale back loads as needed maintaining technique and safety. (Adhere to the following ascending rep/round scheme): Partner A: 1 Squat Snatch, 135/95lb Partner B: 1 Squat Snatch, …

11/07/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 calorie row kb swings 55/35 hand release pushups rest 2 minutes before wod 2 Metcon (Time) 21-15-9 calorie bike sdhp 95/65 toes through rings rest 2 minutes before wod 3 Metcon (Time) if time allows 3 rounds 100m row 15 ghd or 30 situps

W.O.D Monday 11/6/17

CrossFit Springfield – Group WOD Front Squat (4-4-4-4-4. Perform 10 Ring Rows after each set) Metcon (Time) 3 RFT: 20 Front Squats, 115/75lb 30 DUs 15 KBS, 70/55lb 30/20 Cal Bike 10 HSPU (Sub Strict DB Press AHAP) 30/20 Cal Ski Erg

11/06/20127

CrossFit Springfield – Rowing class 11:15 Thruster (evens-thrusters odds-100m row) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 400/300m row 15 wallballs 20/14 30 double unders

W.O.D Saturday 11/4/17

CrossFit Springfield – Group WOD WODIFY was performing update last night and wouldn’t allow input of today’s WOD. Here it is: For time: 60 SDHP, 115/75lb 60 WallBalls, 20/14lb to 10′ Men and Women RX 30 Calorie Row 60 TTB 60 Bar-Facing Burpees 30 Calorie Ski Erg

W.O.D Friday 11/3/17

CrossFit Springfield – Group WOD Clean and Jerk (10 min emom: 2-2-2-2-2-1-1-1-1-1) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Perform against a 20 Minute running clock – when you finish rest 3 Minutes then… 1-Mile Run (Time) Max Effort 1-Mile Run

11/03/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 3 rounds 500m ski or 1 mile on bike 50 body loves 20 bar loves 95/65 Metcon (Time) Friday fun day!!! 3 rounds 500m Row or 1/2 mile on bike 7 clean and jerk or snatch 80% of 1RM 5 pullup rig loves

W.O.D Thursday 11/2/17

CrossFit Springfield – Group WOD Snatch Balance (1-1-1-1-1-1-1) Metcon (Time) 24-18-12 RFT: OHS, 75/55lb Pull Ups Run 600/400/200m

11/02/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Partner day!!! Buy in 1000m run, 100m at a time 200 walking lunges, split however. 100 sit ups or ghd, partner planks 100 kb swings, partner hangs from rig 200 air squats, partner holds kb Buy out-2000m row, 200m at a time

11/01/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 10-12 minutes working on form technique. Heels down, chain straight, reach forward… Metcon (5 Rounds for time) 25 minute clock, 5 minute intervals 400/300m Row 15 box jumps 10 hang cleans 95/65 Remanding time-max situps If you have more than 2 minutes to rest, add 5 reps. Rx plus 115/85, 30/24″ …

W.O.D Wednesday 11/1/17

CrossFit Springfield – Group WOD Bench Press (3-3-2-2-1-1) Metcon (Time) For time: 20 Alt 1-arm DB Snatch, 70/50lb 25 Push Ups 30/20 Cal Bike 25 Push Ups 20 Alt 1-Arm DB Snatch, 70/50lb

W.O.D Tuesday 10/31/17

CrossFit Springfield – Group WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersStagger starting points as needed. You may Jump or Step for RX on the …

10/31/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 2 rounds 10 deadlifts 135/95 31 calorie row 10 deadlifts 31 ring rows 10 deadlifts 31 calorie row 10 deadlifts 31 air squats 10 deadlifts 31 toes to bar