01/11/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 21-15-9 Calorie row Dumbbell thrusters 40/25 21-15-9 Calorie row Dumbbell burpee deadlifts 21-15-9 Calorie row Toes to bar (no dumbell 🙂 !!

W.O.D Thursday 1/11/18

CrossFit Springfield – Group WOD Mobility Spend 10-15 Minutes Rolling, flossing, Stretching, and performing mobility drills. Coaches: Give athletes a few of yor favorite go-to mobility tasks/exercises to perform Active Recovery Metcon (Distance) 30 minutes – parter workout – every 2 minutes rotate – one athlete rows while the other rests: Row for distance (m)

W.O.D Wednesday 1/10/18

CrossFit Springfield – Group WOD Hang Power Snatch (3-3-3-3-3-3 @50-70% of 1RM Snatch) Metcon (Time) 5 RFT: (RX+) 9 CTB Pull Ups 12 One Arm Alt DB Snatches, 70/50lb 15 Calorie Assault Bike (RX) 5RFT: 9 Pull Ups 12 One Arm Alt DB Snatches, 50/35lb 15 Calorie Assault Bike

01/10/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 25 minute clock 3,6,9,12,15 etc of Sdhp 95/65 Box overs At the 0,5,10,15-30 double unders

W.O.D Tuesday 1/9/18

CrossFit Springfield – Group WOD Metcon (Time) For time: 100 DUs 90 Air Squats (MB depth) 80 Sit Ups 70 Push Ups 60/45 Cal Row 50 Ring Rows 40 WallBalls, 20/14lb to 10/9’ 30 Box Jump Overs, 24/20” 20 Shoulder to OH, 135/95lb 10 Burpee Pull Ups (men use high/med Bar | women use med/Low Bar)

01/09/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) max effort per minute of (6 rounds) calorie row pushups front rack lunges 75/55 hang cleans rest rxplus 95-65 hand release pushups

01/08/2018

CrossFit Springfield – Rowing class 11:15 Squat Clean (70% of 1 rm, then row 800/600) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 300/200m ski 15 wallballs 20 situp

W.O.D Monday 1/8/18

CrossFit Springfield – Group WOD Metcon (AMRAP – Reps) 27 Minute EMOM: Minute 1) 2 TapNGo “Clusters” [Clean + Thruster] Minute 2) Max reps Bar-facing Burpees Minute 3) REST 2 Scores: Record total bar-facing burpees and TNG Cluster load achieved. Tap N Go Cluster (Clean + Thruster) Power or full clean allowed. No hang clean

W.O.D Sunday 1/7/18

CrossFit Springfield – Group WOD General Warm Up Bike 1 Mile Ski 500/400m Mobility 15 Minutes of dynamic stretching, flossing and rolling. Metcon Metcon (Weight) 24 Minute EMOM: Record Fatbar Load Used – RX’d is 70/50lb but you may scale up or down as you wish. •Minute 1: 10 FatBar Muscle Cleans, 70/50lb •Minute 2: 10 FatBar Front-Racked Lunges, 70/50lb …

W.O.D Saturday 1/6/18

CrossFit Springfield – Group WOD Metcon (Time) Partner WOD Perform For Time: 1000m relay (500 meters, tag partner for second 500 meters) 100 Push Ups 800m relay (400 meters, tag partner for second 400 meters) 80 DB Snatches, 50/35lb 600m relay (300 meters, tag partner for second 300 meters) 60 Calorie Assault Bike 400m relay (200 meters, tag partner for …

W.O.D Friday 1/5/18

CrossFit Springfield – Group WOD Snatch Balance + 2 OHS (12 minutes to progress to max load for today) Metcon (Time) 9 Rounds For time: 9 OHS, 75/55lb 6 Bar-Facing Burpees 3 Ring Muscle Ups Sub 9 ring muscle ups or 3 modified low ring muscle up transitions for Ms Ups.

01/05/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) friday fun day, partner up!! 100 calorie row 100 bar loves 100 box loves 100 wallballs 100 ab loves you will switch every 30 seconds

W.O.D Thursday 1/4/18

CrossFit Springfield – Group WOD “Death By 50ft” (AMRAP – Rounds and Reps) At 3, 2, 1 GO, run 50ft adding 50ft each additional minute until you get lapped by the clock/are unable to complete assigned distance. Record highest minute (round number) you successfully complete + any additional 50ft lengths you complete prior to getting lapped by the clock. Metcon …

01/04/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 1 round 21-15-9 calorie row power cleans 95/65 ring rows 1 round 75 hang snatches 115/75 1 mile row to cool down nice and easy

W.O.D 1/3/18

CrossFit Springfield – Group WOD 3 Pos. Clean (Perform 6 sets. Do not exceed 70% of 1RM) Floor | Low Hang (knee) | High Hang (mid-thigh) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 30 WallBalls, 20/14 to 10/9’ 25 Box Jump Overs, 24/20” 20/15 Calorie Row 10 Ring Dips 5 Power Cleans, 185/125lb