12/20/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 calorie row Dumbbell push press 45/25 toes to bar rest 3 minutes 21-15-9 calorie bike Dumbbell snatches 50/35 toes through ring

W.O.D Tuesday 12/19/17

CrossFit Springfield – Group WOD Power Clean (6 x 3: Drop and reset after each lift) A: Metcon (AMRAP – Rounds and Reps) 15 minute clock- Partner WOD – 12 minute amrap – alternate movments: 9 Bar-Facing Burpees 12 Alternating One Arm DB Snatch, 70/50lb 15/10 Cal Bike With remaining 3 minutes perform max reps power cleans, RX+: 185/125lb. RX: …

12/19/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 50-40-30-20-10 Calorie row Wallballs Push-ups Deadlifts 95/65

W.O.D Monday 12/18/17

CrossFit Springfield – Group WOD Metcon (Time) 3 Rounds For time: 25 Thrusters, 75/55lb 25 KBS, 55/35lb Run 500m

12/18/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 5 rounds emom style 1) 10 ghd 2) 8 strict pull-ups 3) 125m row 4) 4 front squats 70% of 1 rm 5) 2 power cleans 80% of 1 rm We are doing this as strength Monday. Weight needs to be heavy to focus on your anearobic capacity

W.O.D Sunday 12/17/17

CrossFit Springfield – Group WOD Front Squat (8-8-8-8 @ 50-60%) Metcon (AMRAP – Reps) 21 Minute AMRAP: 6 Minutes of Burpees 5 Minutes Calorie Row 4 Minutes Box Jump or Step Ups, 24/20” 3 Minutes Pull Ups 2 WallBalls, 20/14lb 1 Minute Push Ups

W.O.D Saturday 12/16/17

CrossFit Springfield – Group WOD Power Snatch (2-2-2-2-2 @ 40/45/50/55/60%) Squat Snatch (1-1-1-1-1 @ 55-60-65-70-75%) Metcon (AMRAP – Reps) 17 Minute Clock 5 Minute AMRAP: 75 Double Unders 25 TTB Max reps G2OH, 95/65lb Rest 1 Minute 5 Minute AMRAP: 75 Double Unders 25 TTB Max reps G2OH, 95/65lb Rest 1 Minute: 5 Minute AMRAP: 75 Double Unders 25 TTB …

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