W.O.D Thursday 3/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 2) Metcon (Time) For time: Run 300m 30 Box Jump Overs, 24/20″ Run 300m 30 Hand Release Push Ups Run 300m 30 One-Arm Alt. DB Snatches, 50/35lb Run 300m 30 Burpees

W.O.D Wednesday 3/15/17

CrossFit Springfield – Group WOD View Public Whiteboard 10 minutes: Handstand & HSPU practice Back Squat (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 15 Air Squats 10 KBS, 55/35lb 5 HSPU (sub heavy DB Strict Press as needed)

W.O.D Tuesday 3/14/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (5-4-3-2-1) Metcon (Time) For time: 50 Deadlift, 185/125lb 50/40 Ring Dips 50 WallBalls, 20/14lb to 10/9′ 50/40 Cal Row 50 Double Unders

W.O.D Monday 3/13/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Front Squats + 1 Split Jerk (Perform 5 sets to max load) Take from the rack Metcon (Time) 12-10-8-6-4-2 RFT: Front Squats, 135/95lb TTB Shoulder to OH, 135/95lb Bar-Facing Burpees

W.O.D Saturday 3/11/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 50 KB Goblet Squats, 55/35lb 40 Burpees 50 steps, Stationary Alternating fwd step OH Plate-hold Lunges, 25/15lb 40/30 Ring Push Ups 50, 1-Arm KB Hang Snatches, 55/35lb 40/30 Cal Assault Bike

W.O.D Thursday 3/10/17

CrossFit Springfield – Group WOD View Public Whiteboard CFG Open WOD 17.3 CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat …

W.O.D Thursday 3/9/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Thruster (Perform 5 x 8) Metcon (Time) 4 RFT: 12 Medball Squat Clean, 25/20lb 12 DB Sh to OH, 50/35lb 24 Sit Ups 24 Double Unders

W.O.D Wednesday 3/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 5) Metcon (Time) 3 Rds For Time: 20 Burpees Run 200m 20 KBS, 70/55lb Run 200m

W.O.D Tuesday 3/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (12 min to establish max load for today) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

W.O.D Monday 3/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20/14 30 Sumo-Deadlift High Pulls, 75/55 30 Box Jumps, 20″ (both men and women; jump for RX) 30 Push Press, 75/55lb 30 Calorie Row 30 Push-ups

The Abinator

CrossFit Springfield – Rowing Class 7am 20 power cleans 115/85 40 ab mat sit ups 10 calorie row 30 wall balls20/14 40 ab mat sit ups 20 calorie row 40 slam balls 30 ab mat sit ups 30 calorie row 30 ab mat sit ups 40 slamballs 20 calorie row 40 ab mat sit ups 30 wall balls 10 calorie …

W.O.D Saturday 3/4/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (3-3-3-3-3. Progress to max load for today) Metcon (AMRAP – Rounds and Reps) Partner WOD: 21 minute AMRAP: Partner A, 21 WallBalls, 20/14lb Partner B, 21 WallBalls, 20/14lb Partner A, 15/12 Calorie Row Partner B, 15/12 Calorie Row Partner A, 9 Burpees over Rower Partner B, 9 Burpees over Rower

17.2 MORE DUMBBELLS!

CrossFit Springfield – Rowing Class 7am Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells Women use …

W.O.D Friday 3/3/17

CrossFit Springfield – Group WOD View Public Whiteboard CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds …