W.O.D Monday 9/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Remember 9/11 (Time) For time – use one Barbell: *2001 meter row (or run) 11 Box Jumps, 30″/24″ 11 Thrusters, 135/95 11 Burpee Pull-ups 11 Power Cleans, 135/95 11 Hand Stand Push-Ups, scale with DB Shoulder Press AHAP 11 KBS, 70/55lb 11 TTB 11 Deadlifts, 225/145lb 11 Push Jerks, 135/95 *2001 meter …

09/11/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Remember 9/11 (Time) For time – use one Barbell: *2001 meter row (or run) 11 Box Jumps, 30″/24″ 11 Thrusters, 135/95 11 Burpee Pull-ups 11 Power Cleans, 135/95 11 Hand Stand Push-Ups, scale with DB Shoulder Press AHAP 11 KBS, 70/55lb 11 TTB 11 Deadlifts, 225/145lb 11 Push Jerks, 135/95 *2001 …

W.O.D Friday 9/8/17

CrossFit Springfield – Group WOD View Public Whiteboard A.: Metcon (Time) Partner WOD: M/M & F/F partners: 5 x 50m Sled Push (each), Men 5 x 45s | Women 3 x 45s Alternate each 50m Push until 10 total have been completed. Hang Snatch (3-3-3-3-3-3: After each set, perform 5 Ring Ms Ups) Scale Ring Muscle Ups with 5 Ring …

09/08/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) 10 minute amrap 100m run 15 air squats 10 pushups 5 burpees Metcon (Time) 3 rounds, pick diff love each round 20 calorie row, choose equipment 20 bar loves, 135/95 20 pullup rig loves 10 box loves

W.O.D Thursday 9/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4 x 8 @60/65/70/75% of 1RM ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 6 DB Squat Clean Thruster, 50/35lb 9 TTB 12 Box Jump or Step Up, 24/20″

09/07/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (5 Rounds for distance) Partner A performs, then B 200m sandbag run 70/50 10 clean & jerk 135/85 15 ring rows 18 wallballs 2:00 max meters on rower

W.O.D Wednesday 9/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 60 Double Unders 500m Run 40 Burpees Over Barbell 30/20 Cal Bike 10 Snatches, 155/105lb 30/20 Cal Ski-Erg 40 Burpees Over Barbell 500m Run 60 Double Unders

09/06/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 15 overhead squats 95/65 20 ttb 25 calorie row Metcon (Time) 3 rounds 15 deadlifts 135/95 10 handstand pushups 300m row

W.O.D Tuesday 9/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (4-4-4-4-4) Metcon (Time) 5 Rounds For Time: 20 Stationary Alt KB Goblet Lunges, 70/55lb 15 Parallette Push Ups 10 CTB Pull Ups

09/05/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) split reps however you wish 150 calorie row 100 back squats 95/65 rx+135/85 75 push press 75 ghd 100 box overs rx+75 burpee box overs

W.O.D Monday 9/4/17

CrossFit Springfield – Group WOD View Public Whiteboard “Shankle” Complex (12 Minutes to Max Load) 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks Partner WOD A: Metcon (Calories) 6 Minutes: 80 Deadlift, 155/105lb Max Calorie Row REST 3 Minutes B: Metcon (Calories) 6 Minutes: 60 Hang Cleans, 155/105lb Max Calorie Bike REST 3 Minutes C: Metcon (Calories) …

W.O.D Saturday 9/2/17

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Front Rack Lunges (5 x 12 steps) Alternate lags. Step Forward and back to balance. Metcon (AMRAP – Rounds and Reps) Partner WOD Complete As Many Rounds And Reps As Possible in 15 Minutes – Alternate Movements – Tag In/Out: 15 Sit Ups 12 Ring Push Ups 9 KB SDHP, 100/70lb …

W.O.D Friday 9/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (12 minutes to establish 3RM from the ground) 1 Clean + 3 Thrusters Metcon (Time) 12 minute Time Cap. For time: *100 TTB *Every time you break, you must perform 5 Heavy WallBalls, 25/20lb to 10/9′ SCORE = Total time to comple 100 TTB Warm Down 500m Ski Erg For Time …

09/01/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner friday fun day!!! 2000m row (1 rower) split however 30 partner a bar loves 30 partner b bar loves run 200m together with wallball 25/20 30 partner a bar dislikes 30 partner b bar dislikes run 200m with wallball together 30 partner a pullup rig loves 30 partner …