The Middle

CrossFit Springfield – Rowing Class 7am 20 minutes AMRAP 9 cal row 8 STO (choose your weight) 12 Cal Row 8 STO Continue to add 3 calories to each cycle of rowing. 10 Minute AMRAP 200 Meter row 10 Butt to ball air squats 10 Push ups View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 200 …

WOD Tuesday 9/1/2020

CrossFit Springfield – Group WOD View Public Whiteboard Bent Over Row (4 x 10 L&R) After each L/R set, perform 50’ Walking Lunges Metcon (AMRAP – Reps) 15 Minute EMOM for Reps (5 Rounds): Min 1: 40 Sec Max KBS, 70/55 20 Second Rest/Rotate Min 2: 40 Sec Max Cal Bike 20 Second Rest/Rotate Min 3: 40 Sec Max Box …

Swoonworthy

CrossFit Springfield – Rowing Class 7am Swoonworthy 6 Power Cleans 135/95 24 Sit ups, feet anchored 12 pull ups 18 Wall ball shots 20/14 250/200 meter row 15 minute AMRAP 100 Cal on bike, 10 min cap. Ski 200 meters 4 Squat cleans 95/65 4 rds for Time View Public Whiteboard Metcon (Calories) 100 Cal on bike, 10 min cap.record …

09/01/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 calorie row sdhp 95/65 box jump

WOD Monday 8/31/2020

CrossFit Springfield – Group WOD View Public Whiteboard A: Metcon (No Measure) After a general warm up, perform 3 steady rds: 6 reps L&R, 1-Arm DB Thruster 9 Ring Dips 12 Weighted Sit Ups (feet anchored) B: Metcon (Time) 5 RFT: 8 DB Burpee Deadlifts, 40/25×2 8 TTB 8 DB Thrusters, 40/25×2 20/16 Calorie Row REST 1 Minute RX+ 5 …

08/31/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean (12 minute clock, poewr or squat) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200 row 15 weighted situps 12 hang squat cleans 95/65 8 ring dips

Shake It Up

CrossFit Springfield – Rowing Class 7am Shake It Up 20 min AMRAP 4 Burpees 4 Deadlift (body weight) 15/10 Cal row Time 1000 M. Row buy in 150 slam balls (15#) 40/30 Cal bike buy out View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 4 Burpees 4 Deadlift (body weight) 15/10 Cal row Metcon (Time) Time …

serpentine draft

CrossFit Springfield – CF Endurance View Public Whiteboard SPGE: Metcon (2 Rounds for time) The run course will set for each athlete to run to the 400m (200m) turnaround mark, rest time, and back to start line, and so on. Round One: 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 …

Sunday 2pm WOD

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD For Time: Run 1,000 Meters (Partner in Deadlift Hold 185/125#) 30 Synchro Bar Facing Burpees Run 1,000 Meters (Partner in Front Rack Hold 155/105#) 30 Synchro Bar Facing Burpees Run 1,000 Meters (Partner in Overhead Hold (115/80#)

Where’s My Rebound

CrossFit Springfield – Rowing Class 7am Row 200 meters Bike 15/10 cal 10 KB swings 55/45 10 KB squats 55/45 10 TTB 10 burpees 5 rds for Time 10 min. or 100 cal on bike . View Public Whiteboard Metcon (Calories) 10 min. or 100 cal on bike . Metcon (Time) Row 200 meters Bike 15/10 cal 10 KB swings …

WOD Saturday 8/29/2020

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time + Heaviest Snatch (Power or Full Squat) Increase load each snatch set to max): 4 Snatches 30 Burpees 30 Jumping Pull Ups 60 DUs (120 Singles) 3 Snatches 20 Burpees 20 Pull Ups 40 DUs (80 Singles) 2 Snatches 10 Burpees 10 CTB Pull Ups 20 DUs (40 …

It Always Starts On A Box

CrossFit Springfield – Rowing Class 7am 6 min. AMRAP 5 box jumps 5 thrusters 95/65 Remainder of time bike for max calories. 6 Min. AMRAP 5 box jumps 10 pull ups remainder of time max Calories on rower 6 Min. AMRAP 5 box jumps 10 Devils Press 50/35 remainder of time bike for max Calories 6 Min. AMRAP 5 box …

WOD Friday 8/28/2020

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5-4-3-2-1 to max for today ) Metcon (Time) 3 RFT: 25 Wallballs, 20/14 to 10/9’ 25 Push Ups Run 400m (Assault or Outside)

FINAL ASSAULT RUNNER CHALLENGE: Friday

CrossFit Springfield – CF Endurance View Public Whiteboard SGPE: Metcon (Time) FINAL ASSAULT RUNNER CHALLENGE: Friday Friday Warm up with 4x:60 seconds, rest or walk :60 seconds. Reset 500 meters at a sustainable pace. Make a note of your time. Run and score 2000 meters for time. Focus on each 500 meter interval time. The goal is to best your …

08/28/2020

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day, partner up, alternate movements, 4 rounds each, 8 total 400m row, 200 each (or run) 30 double unders (60 singles) 8 bar loves 95/65 5 bar loves 135/95 10 hspu or strict press 15 body loves