W.O.D Thursday 5/18/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (16 minute Even/Odd EMOM (see comments)) Evens: 4 Deadlifts Odds: 8 Bar-Facing Burpees Use the same weight for all 8 deadlift sets. Post load used. Metcon (Time) 10-20-30 RFT: One-Arm Alternating DB Snatch, 50/35lb Ring Push Ups

W.O.D Wednesday 5/17/17

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (3-3-3) Push Press (2-2-2) Split Jerk (1-1-1) Metcon (Time) 5 RFT: *5 Ring Muscle Ups 10 Shoulder to OH, 135/95lb 15 KB SDHP, 100/70lb *30 Double Unders *Substitute 10 Ring Rows | 30 Single Unders

W.O.D Tuesday 5/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1-1-1 to max load. Take bar from rack) Metcon (Time) This workout has a 20 minute time-cap. RX Plus: Run 400m 40 WallBalls, 20/14lb to 10/9′ 4 Cleans, 205/135lb Run 300m 30 WallBalls, 20/14lb to 10/9′ 3 Cleans, 225/145lb Run 200m 20 WallBalls, 20/14lb to 10/9′ 2 Cleans, 245/155lb Run 100m …

W.O.D Monday 5/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Power Clean (4-4-4-4-4 Progress to 4RM for today) Metcon (Time) 3 RFT: 10 Box Overs, 24/20″ 15 Hang Power Clean, 135/95lb 200m Sandbag Burden Run, 100/70lb 15 CTB Pull Ups 10 Bar-Facing Burpees

Sunday Fun-Day

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 6 Rounds For Time 10 Assault Bike Calories 5 Clean& Jerks 135/95lbs

W.O.D Saturday 5/13/17

CrossFit Springfield – Group WOD View Public Whiteboard 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

W.O.D Friday 5/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Dog Sled Push (5 sets: 20m Down/20m Back. Rest 90 sec.) 20m down and 20m back. Use the same weight for all 5 sets. Dog Sled weighs 105lb empty. Record load used. Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP Run 200m 6 Squat Clean Thruster, 155/105lb 8 Bar-Facing Burpees 12 …

W.O.D Thursday 5/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 4 progress to max load for 4reps) Metcon (Time) 21-18-15-12-9 RFT: Russian KBS, 70/55lb Parallette Push Ups Weighted Box Step-Up, 2 x DBs, 40/25lb to 24/20″ Calorie Row

W.O.D Wednesday 5/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (Full Snatch: 12 total lifts…See comments) 4 @ 50% Drop/Reset after each lift. Rest 90 seconds 3 @ 60% Drop/Reset after each lift. Rest 90 seconds 2 @ 70% Drop/Reset after each lift. Rest 90 seconds 1 @ 80% Rest 90 seconds 1 @ 85% Rest 90 seconds 1 @ …

W.O.D Monday 5/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (3-3-3-3-3-3-3 progress to max load for 3 reps) Row 60/45 Calories For Time (Time) Record time. Rest as needed 60 Burpees For Time (Time) Record time.

W.O.D Saturday 5/6/17

CrossFit Springfield – Group WOD View Public Whiteboard FatBar Clean to Overhead (12 Minutes to Max load for today) Perform Ground to OH Anyway Metcon (Time) 4 Rounds for time: Run 300m 12 FatBar Deadlift, 110/80lb 12 FatBar Hang Clean, 110/80lb 12 FatBar Shoulder to OH, 110/80lb *FatBar weighs 20lb

W.O.D Friday 5/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Buy In – 600m Run 24-18-12 Rds: Deadlift, 185/125lb Box Step or Jump, 24/20″ DB Push Press, 50/35lb Buy Out – 600m Run

W.O.D Thursday 5/4/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (3-2-1-1-1-1-1) Metcon (Time) 5 RFT 15 OHS, 75/55lb 10 TTB 5 Bar-Facing Burpees

W.O.D Wednesday 5/3/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: *Run 1200m **10 Burpee Ring Muscle Ups 8 Clean & Jerks, 185/125lb 60/45 Ring Push Ups 4 x 20ft Dog Sled Push, Men 5 x 45lb plates | Women 3 x 45lb plates 20 Stationary Alt. FWD Step MB Bearhug Lunges, 25/20lb *If storms or rain do not …

W.O.D Tuesday 5/2/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (See comments for reps and %’s) Adhere to the following progression. Post heaviest load achieved for 1 rep: 8 @ 50% Rest 90 seconds 6 @ 60% Rest 90 seconds 4 @ 70% Rest 2 minutes 2 @ 80% Rest 2 minutes 1 @ 90% Metcon (Time) *For Time: 200 KBS, …