08/11/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! 3 rounds, change your love each round 400m row 40 body loves farmers carry end of rig to end of rig 800m bike 40 bar loves 95/65 20 pullup rig loves farmers carry back

W.O.D Thursday 8/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4 x 6 @ 70%) Metcon (Time) For time: 21-15-9: Back Squat, 95/65lb SDHP, 96/65lb Run 1 Mile 21-15-9: Back Squat, 95/65lb SDHP, 96/65lb

08/10/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50 calorie row 50 wallballs 50 deadlifts 135/95 50 box jumps 50 push press 95/65 50 stationary back rack lunges 96/65 50 med ball cleans 50 sit ups 50 calorie row

W.O.D Wednesday 8/9/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (5-5-5-5-5: Post heaviest set completed) Metcon (Time) *Work 2 Minutes | Rest 2 Minutes 15/10 Calorie Assault Bike Buy-In Each Round then work to complete 105 reps Shoulder to Overhead, 95/65lb. *Score = Total time after 105 reps Shoulder to OH including rest.

08/09/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 5 minutes 21 calorie row 21 burpees over erg 21 clean and jerk 95/65 Metcon (Time) 5 minutes 18 calorie row 18 burpees over erg 18 clean and jerk 115/75 Metcon (Time) 5 minutes 15 calorie row 15 burpees over erg 15 clean and jerk 135/85 Metcon (Time) 5 …

W.O.D Tuesday 8/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (2-2-2-2-2-2) Metcon (6 Rounds for reps) 18 minute clock – Perform 6 Rounds, each for total reps (6 scores)- stagger starting points as needed: 40 Seconds Max Calorie Row 20 Seconds Rest 30 Seconds Max WallBalls, 20/14lb 30 Seconds Rest 20 Seconds Max Double KB Deadlift, 100/70lb x 2 …

08/08/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap warmup 100m row 20 air squats 10 pushups 20 walking lunges 5 burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 calorie row 15 ring rows 10 hang snatches 75/55 Metcon (AMRAP – Rounds and Reps) 14 minute amrap 300m …

W.O.D Monday 8/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (*2-2-2-2-2-2: progress load to max for today) *After each set perform 15/10 Cal Ski Erg Metcon (Time) For time: 200m Run 40 Sit Ups 300m Run 40 Back-racked Stationary Lunges, 75/55lb Run 400m 40 Box Jump or Step Up, 24/20″ Run 300m 40 Snatches, 75/55lb Run 200m

08/07/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Overhead Squat (How many can you do wh each weight ) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 10 calorie ski 10 calorie row 20 kb swings 55/35

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) 7 Rounds 21 Min EMOM Min 1: 6 Thrusters 155/105 Min 2: 18 Pistol Squats Min 3: 12 HSPU In the event that you get lapped by the minute, finish the work and rest the remainder until the next movement. Scale accordingly: 1st Weight 2nd Skill 3rd Volume

W.O.D Saturday 8/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Power Snatch (5 x 5 TNG) Metcon (Time) For time: Run 1000m 50 TTB 40/30 Cal Assault Bike 20 Snatches, 95/65lb

W.O.D Friday 8/4/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Cleans + 2 Jerks (Perform complex 6 times to max load) Power or full clean / push or split jerk Metcon (Time) 5 Rounds for time: 13 Burpees over bar 11 Deadlift, 135/95lb 9 Hang Power Clean, 135/95lb 7 Shoulder to OH, 135/95lb

08/04/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row kb love squat love with bar 95/65 Metcon (Time) 21/15/9 bike ground to overhead love 115/75 ring love Metcon (Time) 300m row 30 body loves 300m row 20 bar loves 300m row 10 burpee pullups

W.O.D Thursday 8/3/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Shoulder Press (12-12-12) Metcon (3 Rounds for time) 18 minute clock. *3 Rounds, each for time. Every 6 minutes perform: 30 Double Unders 20/15 Parallette Push Ups 50ft Dog Sled Push, Men: 4 x 45’s | Women: 2 x 45’s + 2 x 15’s 20/15 Parallette Push Ups 30 Double Unders …

08/03/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run50m sled push, 50 situps 1 mile row (Time) row 1 mile for timesince the sleds are out…50 m sled push after your row, 50 double unders 2 mile assault bike (Time) 2 mile assault bike50m sled push, 50 situps