W.O.D Wednesday 7/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2: 50/60/70/75/80/85/90%) Metcon (Time) For time: 21-15-9: Front Squat, 135/95lb Ring Dips Calorie Bike

W.O.D Tuesday 7/4/17

CrossFit Springfield – Group WOD Happy Independence Day!!! Have a safe and wonderful 4th of July! Be sure to note our holiday business hours – we will have childcare at the 9am and 12pm WODs. View Public Whiteboard “1776” (AMRAP – Reps) 17 Minute AMRAP – Perform with a partner – go in the order listed – split each 76 …

W.O.D Monday 7/3/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Cleans + 2 Jerks (14 minutes to establish max load) Any style for both lifts Metcon (Time) 5 Rounds For time: 5 Clean & Jerk, 155/105lb 10 Burpees Over Bar 15 Wallballs, 20/14lb

W.O.D Saturday 7/1/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 2 rds Run 500m 15 Snatches, 95/65lb 15 WallBalls, 25/20lb to 10/9′ 2 rds Row 25 Calories 12 Clean & Jerk, 115/75lb 12 TTB 2 rds Bike 0.5 Mile 9 Thrusters, 135/95lb 9 Burpee-Pull Ups

W.O.D Friday 6/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 3: Progress to 3RM for today) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 Sit Ups w Feet Braced (Use DBs) 10 Weighted Box Step Ups, 50/35lb x 2 DBs 15 Push Ups w Hands on DBs Parallel 10 Weighted Stationary Lunges (Holding DBs at side), …

W.O.D Thursday 6/29/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (3-3-3-3-3) Metcon (Time) Buy In – 25 Bar-Facing Burpees 20-15-10-5 Rounds: Front Squat, 135/95lb CTB Pull Ups Calorie Row Buy Out – 25 Bar-Facing Burpees

W.O.D Wednesday 6/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (5-4-3-2-1) Metcon (Time) For time: 10 down by 1 to 1 rep Strict press at 60% of the 1RM load you establish today. Alternate with… 20 down by 2 to 2 cals on assault bike

W.O.D Tuesday 6/27/17

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (4@40%/3@50%/2@60%/2@65%/2@70%/1@75%/1@80%/1@85%) See link for example: https://youtu.be/W8QBSDzO39E Metcon (Time) 21-15-9 RFT: Hang Snatch, 75/55lb Alt. Stationary OH Lunges, 75/55lb Rest 5 minutes… Metcon (Time) 3 RFT: 50 Double Unders Run outside to Dogsled 50ft Sled Push (25ft down & 25ft back), 5 Plates/3 Plates

W.O.D Monday 6/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 60 KBS, 70/55lb 600m Burden Run, 20/14lb 50 WallBalls, 20/14lb to 10/9′ 500m Burden Run, 20/14lb 40 Burpees 400m Burden Run, 20/14lb 30 Ring Dips 300m Burden Run, 20/14lb 20 One-Arm DB Squat Snatch, 50/35lb 200m Burden Run 10 Fatbar Clean & Jerk, 130/90lb 100m Burden Run, 20/14lb

W.O.D Saturday 6/24/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (*5 x 6) *After each set perform 2 Push Press Push Press (5 x 2) Metcon (Time) For time: Buy In – Run over Kansas Footbridge and Back ~ 600m 3 Rounds: 18 Back Squats, 115/75lb 18 Push Press, 115/75lb 9 Ring Muscle Ups (Sub 18 Ring Rows) Buy Out …

W.O.D Friday 6/23/17

CrossFit Springfield – Group WOD View Public Whiteboard Power Clean (*6 x 2 Power Clean) Sets don’t have to be TNG. You may drop and reset. After each set, perform 6 reps Bench Press Bench Press (6 x 6) Metcon (AMRAP – Rounds and Reps) Partner WOD. 15 min AMRAP: 15/12 Calorie Row 9 Power Cleans, 135/95lb 6 Burpees Over …

W.O.D Thursday 6/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (6 x 3: Progress to 3RM for today) Metcon (Time) 4 RFT: 15 OHS, 95/65lb 30 Double Unders Run 400m

W.O.D Wednesday 6/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Pull-ups (Strict, 3 Rds: 1 min work/2 min rest, Max reps) When you plug your score in – be sure to make note of any scaling or modifications (bands, band-type, etc) Metcon (Time) *21-18-15-12-9-6 RFT: KBS, 55/35lb Push Ups Butterfly Sit Ups *Every other minute beginning at 3, 2, 1 GO stop …

W.O.D Tuesday 6/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the barScott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow …

W.O.D Monday 6/19/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (4-3-2-1-1-1) 4-3-2 do not have to be performed tap and go – you may drop and reset. Metcon (Time) Buy In – Run 500m 5 Rds: 15 Stick Jumps, 24/20″ 10 Reverse Burpees aka “Ninja Roll Up” 5 DB Squat Clean Thrusters, 50/35lb x 2 Buy Out – Run …