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 …

W.O.D Thursday 8/31/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: Run 2000m Bike 2 Miles Row 2000m Stagger starting points as needed based off class size.

08/31/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row squat box jumps 24/20 hand release pushups Metcon (Time) 2 rounds run 300 30 thrusters 95/65 row 300 Metcon (Time) 1 round row 1000m 50 step ups, bar on back

W.O.D Wednesday 8/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2 to max load) Metcon (Time) RX Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 95/65lb Pull Ups Bar-Facing Burpees RX+ Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 135/95lb CTB Pull Ups Bar-Facing Burpees

08/30/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row squat box jumps 24/20 hand release pushups Metcon (Time) 2 rounds run 300 30 thrusters 95/65 row 300 Metcon (Time) 1 round row 1000m 50 step ups, bar on back