03/16/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) partner up! 2 rounds of Fran or Elizabeth between you and your partner Metcon (Time) partner up! 1 round of Diane or Randy ()

03/15/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 500m Record best time Metcon (3 Rounds for time) 1 time for each (3rounds total) 5 minute intervals 400m row 20 thrusters 95/65 1st round 15 thrusters 115/75 2nd round 10 thrusters 135/95 3rd round

W.O.D Thursday 3/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Active Recovery Metcon (No Measure) 25 Minute EMOM: 1) 5-10 One Arm DB OHS, Perform in both L/R sides. 2) 10-15 Box Step Or Jumps, 24/20” 3) 15-20 Jumping Pull Ups 4) 20-30 Sit Ups 5) 40 Seconds: Row Bike or Ski @ 80%

W.O.D Wednesday 3/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (10 min EMOM: 1 Rep) Metcon (Time) For time: 20 Snatches, 115/80lb 40 Push Ups Run 600m 80 DUs Run 600m 40 Push Ups 20 Snatches, 115/80lb

03/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds, emom style 1-calorie row or ski 2-walking lunges 3-med ball cleans 20/14 4-ring dips 5-100m run rx plus-40/25# dmb’s, 25/20 wallball

W.O.D Tuesday 3/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) *21-18-15-12-9 RFT: DB Thrusters, 40/25lb TTB *After each round, Row 15/12 Calories

03/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row deadlift 135/95 hspu or strict press hang clean ab mat situp

03/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200m row 15 wallballs 10 ring pushups Back Squat

W.O.D Monday 3/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (3-3-2-2-1-1 Build to heavy single) Metcon (Time) 5 RFT: 9 Hang Power Cleans, 135/95lb 12 Burpees 15 Box Jumps, 24/20”

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner W.O.D Buy-In: 25 HSPU (Partition Anyway) 5 rounds for time: 10 Syncronized Deadlift 275/195 20 Calorie Bike (partition anyway) 30 Alternating Wallball Shots 20/14 (20lbs for mixed-gender athletes) Buy-Out: 25 HSPU (Partition Anyway)

W.O.D Saturday 3/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Tap N Go Cluster (Clean + Thruster) (10 min to build to a 2Rep max load for the day) Power or full clean allowed. No hang clean Metcon (Time) For time: Run 500m 50 Stationary OH Lunges, 25/15lb Plate Run 400m 40 Parallette Push Ups Run 300m 30 Ring Rows Run 200m …

03/09/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) friday fun day, partner up! 10 minute amrap 30 calorie row 30 bar loves 30 pullups 10 minute amrap 30 calorie ski 30 ring loves 30 box loves 10 minute amrap 30 calories boike 30 bar loves 30 toes to ring

W.O.D Friday 3/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time …

W.O.D Thursday 3/8/18

CrossFit Springfield – Group WOD View Public Whiteboard Active Recovery Metcon (No Measure) 25 minute EMOM: Minute 1) 10-15 Ring Rows Minute 2) 5-10 Burpees Minute 3) Bike/Row/Ski 1 minute at 60-70% Minute 4) 10-15 Russian KBS, 55/35lb Minute 5) Stretch Or Foam Roll

03/08/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 25/20 calorie row 20 air squats 16 walking lunges 10 reverse burpees 8 ring rowslast 2 days have been hard, so today no weights!!