W.O.D Friday 9/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 Rds: 20 KB Swings, 55/35lb 20/15 Cal Bike 3 Rds: 20 DB Shoulder to OH, 50/35lb x 2 20/15 Cal Row 3 Rds: 20 Box Jump Overs, 24/20″ 20/15 Cal Ski Erg

09/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 1000m row or run 80 walking lunges (rx+ bar 95/65) 60 bar loves 95/65 40 wallball loves 20/14 20 burpee pullups or box overs 40 wallball loves 60 bar loves 115/75 80 body loves 1000m row or run

W.O.D Thursday 9/14/17

CrossFit Springfield – Group WOD View Public Whiteboard High-Hang Snatch (5 minutes progress load) Low-Hang Snatch (5 minutes progress load) Snatch (5 minutes progress load) Metcon (Time) Buy In – Run 300m 3 Rds: 12 OHS, 115/80lb 12 Bar-Facing Burpees Buy Out – Run 300m

09/14/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (5 Rounds for time) 5 rounds, every 5 minutes 200m Row 30 double unders 10 thrusters 75/55

W.O.D Wednesday 9/13/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Calories) 8.5 Minute Clock – Perform for total calories: 1 minute Max Cal Ski-Erg 30 Seconds Rest 1 minute Max Cal Row 30 Seconds Rest Metcon (Time) Partner WOD 21-15-9 Rds For Time: WallBalls, 25/20 to 10/9′ Alt 1-Arm DB Snatch, 70/50lb TTB Follow the leader style…first athlete does 21 WB, …

09/13/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard () Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsbuy in-800m row buy out-800m row to be done rx, all reps must be done before moving on

W.O.D Tuesday 9/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (8 min EMOM: 2 Hang Power Cleans) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scale 7 Muscle Ups with 10 Ring Rows & 10 Push Ups each round.

09/12/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 6 rounds 30 seconds work, 30 seconds rest calorie row hang cleans 75/55 box overs kb swings toes to bar rest 1 minute

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