W.O.D Friday 12/15/17

CrossFit Springfield – Group WOD Fatbar OH Lunges (*12-12-12-12) Stationary. Step forward and back to balance. Alternate L and R legs. Keep weight light enough to maintain perfect technique.*After each set perform 12 bar-facing burpees. Metcon (Time) Partner WOD – perform the tasks in order – only one person works at a time – tag in/out: 120 Calorie Row 100 …

12/15/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) partner up friday fun day! 21-15-9 both do 21, both do 15, both do 9 calorie row air squats pushups 21-15-9 calorie bike bar love ring love 21-15-9 ski calorie wallballs pullup rig love

W.O.D Thursday 12/14/17

CrossFit Springfield – Group WOD Metcon (Time) 3 Rounds: 15 1-Arm DB Thruster, 50/35lb 15 Pull Ups 30/20 Cal Bike 2 Rounds: 12 DB Thrusters, 50/35lb 12 CTB Pull Ups 30/20 Cal Row 1 Round: 9 DB Squat Clean Thruster, 50/35lb 9 Ring Muscle Ups 30/20 Cal Ski

12/14/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 800m row 80 double unders 600m row 60 back squats 95/65 400m row 40 hand release pushups 200m row 20 burpees 400m row 40 push press 95/65 600m row 60 ring ab pull in things 🙂 800m row 80 double unders

W.O.D Tuesday 12/13/17

CrossFit Springfield – Group WOD Hang Clean (10 Minutes to find a 5RM) Metcon (Time) 5 RFT: 10 Hang Cleans, 135/85lb 20 Push Ups Run 300m

12/13/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 3 rounds 60 seconds 30 seconds off 1) calorie row 2) bench 3) ring plank 4) kb goblet squat 70/55 5) ring rows

W.O.D Tuesday 12/12/17

CrossFit Springfield – Group WOD Bench Press (6 x 4: After each set, Row 200/150m) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 2-4-6-8-10-etc… Sit Ups KBS, 55/35lb Burpees Score as Rounds and Reps (e.g. If you finish the round of 18 in 20 minutes your score is 18+0)

12/12/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 calorie row power snatch 95/65 ring pullups rest 2 minutes 9-15-21 calorie bike overhead squats ring pullups

W.O.D Monday 12/11/17

CrossFit Springfield – Group WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

12/11/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie row Power cleans at 60-70% Metcon (Time) 500m row 21 med ball cleans 25/20 400m row 15 med ball cleans 300m row 9 med ball cleans

W.O.D Saturday 12/9/17

CrossFit Springfield – Group WOD Metcon (Time) Perform in teams of 3. First athlete begins on Calorie Row, second athlete begins at Burpees, while the third athlete begins at rest. Perform a 21 Minute AMRAP for total reps: 1 Minute Calorie Row 1 Minute Max Burpees 1 Minute REST

W.O.D Friday 12/8/17

CrossFit Springfield – Group WOD Front Squat (6 x 3) Metcon (Time) 21-15-9: Sdhp, 95/65lb Front Squat, 95/66lb Rest 3 min 3 rounds: 40 Double Unders 20/15 Cal Ski Rest 3 min 21-15-9: OH Stationary Lunges, 25/15lb Parallette Push Ups

12/08/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) partner up! friday fun day 1 mile in any form 100 wallball loves 160 body loves 100 box lves 100 bar loves 115/75 1 mile in a diff form

W.O.D Thursday 12/7/17

CrossFit Springfield – Group WOD Power clean + Front Squat + Shoulder to OH (12 Minutes to establish max load.) Pearl Harbor 12.7.41 (Time) For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double Unders

12/07/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) Warmup-7 minutes 100m row 100m ski 10 wallballs No weight on bar-10 deadlifts Metcon (Calories) 0-5 20 stationary lunges dumbbells 40/25 10 pull-ups 30 double unders Max calories in remaining time Rest 2 minutes 5-10 20 dumbbell thrusters 10 toes to bar 30 double unders Max calories in remaining time Rest …