W.O.D Tuesday 5/15/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (3-3-3-3-3-3) Metcon (Time) Partner WOD – alternate movements – perform 10 rounds for time: 15/12 Parallette Push Ups 15/12 Calorie Bike 15 Wallballs, 20/14lb to 10/9’

05/15/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 25-20-15-10-5 calorie row kb swings 55/35 kb goblet squats parallette pushups kb snatches

W.O.D Monday 5/14/18

CrossFit Springfield – Group WOD View Public Whiteboard Hang Snatch (See comments) 12 minute clock: Lift EMOM for 6 minutes then every 90 seconds for 6 minutes. (10 lifts) Metcon (Time) For time: 10 Bar-Facing Burpees 30 KBS, 70/55lb 10 Bar-Facing Burpees 30 Ring Rows 10 Bar-Facing Burpees 30 Hang Squat Snatches, 75/55lb 10 Bar-Facing Burpees 30 Calorie Row 10 …

05/14/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Hang Snatch + Snatch (evens-ski 100 odds-snatch (14 minutes)) Perform as power or full snatch Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300m row 100m run (rx+200m) 10 squat snatches 75/55 (rx+ 95/65) 10 floor sweepers

Sunday Funday

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 25Min Clock: Every 5 Min Perform 200m Run 10 Calorie BIke 10 HSPU *5 Thrusters *Thrusters increase weight each round and the goal is to be challenging, but unbroken.

W.O.D Saturday 5/12/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For Time: 100 Calorie Row | Partner holds static Deadlift, 135/85lb 100 Ring Push Ups | Partner Static Front Rack, 115/75lb 100 Calorie Bike | Partner Static Overhead Hold, 95/65lb

05/11/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up 100 calorie row-split however 50 bar loves 95/65 15 at a time 100 air squats-butt to wallball 20 at a time 50 bar loves 115/85 10 at a time 100 wallballs-10 at a time 50 bar loves 135/95 5 at a time 100 calories …

W.O.D Friday 5/11/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (5-5-5-5-5) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

05/10/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 500m row 40 double unders 30 walking lunges 15 bench 115/75 5 squat cleans 155/105

W.O.D Thursday 5/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (No Measure) Active Recovery – 30 Min EMOM. 5 Rds of: Minute 1) Ski or Bike 10-15 Calories OR Row 250/200m Minute 2) Stretch or Mobilize Minute 3) 20-30 Sit Ups Minute 4) Stretch or Mobilize Minute 5) Banded Lat Pull Down, Tricep Extention, Curl, or Upright Row Minute 6) Stretch …

05/09/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 Calorie row Sdhp 95/65 Ab mat sit-ups 21-15-9 Calorie ski Hang snatch 21-15-9 Calorie row Ring push-up Ring ab kickbacks

W.O.D Wednesday 5/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 2 Rounds For time: 60 Double Unders Run 600m 40 MB Bearhugger Stationary Lunges, 20/14lb Run 400m 20 Pull Ups Run 200m

05/08/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Calories) 4 minute intervals, 3 minute rest, 5 rounds 24 box overs 24 overhead squats 45/35 row remaining time for calories 18 box overs 18 overhead squats 75/55 row remaining time for calories 15 box overs 15 overhead squats 95/65 row remaining time for calories 12 box overs 12 overhead …

W.O.D Tuesday 5/8/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Front Squat + 2 Shoulder to OH Anyway (15 minutes to progress to max for the day) Take barbell from the racks Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 DB Hang Clean & Jerk (6L/6R), 50/35lb 9 TTB 6 Burpee Box Jump Overs, 24/20″

W.O.D Monday 5/7/18

CrossFit Springfield – Group WOD View Public Whiteboard DB Bench Press (*21-15-9 | After each set 15/12 Cal Ski) Metcon (Time) 4 RFT: 12 Power Clean, 135/95lb 12 Ring Dips Run 200m