W.O.D Wednesday 8/16/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (4 x 5: 60/65/70/75% of 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Recovery Run/Jog/Walk 1 Mile

W.O.D Tuesday 8/15/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 3 rds 15 Hang Power Snatch, 115/75lb 15/10 Cal Ski-Erg Rest 3 Minutes 3 rds 15 Burpees Over Bar 15/10 Cal Assault Bike Rest 3 minutes 3 rds 45 Double Unders 15/10 Cal Row Score = total time including both 3 minute rest intervals. Coaches: Stagger couplet starting …

08/15/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21/15/9 calorie row thruster 95/65 Metcon (Time) 21/15/9 ski calories clean and jerk 115/75 Metcon (Time) 21/15/9 bike calorie deadlift 135/95

08/14/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Bench Press (evens-row 100 odds-bench) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 20/15 calorie row 15 pushups 10 overhead squats 95/65

W.O.D Monday 8/14/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 Power Clean + 3 Front Squat + 3 Jerks (Perform Complex 5x to max load) Metcon (Time) For time: Buy In Run 1200m 24 WallBalls, 20/14lb to 10/9′ 21 TTB 18 WallBalls 15 TTB 12 WallBalls 9 TTB 6 WallBalls Buy Out Run 1200m RX+ Use 25/20lb Wallballs to 10/9′ target

W.O.D Saturday 8/12/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) In 3 person teams, Perform 3 Rounds For Time. Follow the leader style (Athlete 1 goes, then 2, then 3 for each movement. Athlete 1 cannot begin the next implement until all 3 athletes have completed the given task at hand): 50′ KB *Goblet Walking Lunges, 55/35lb 20/15 Calorie Assault …

W.O.D Friday 8/11/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Snatch + Hang Snatch (14 Minutes: Lift Every Other Minute to Max) Hang may be performed as High or Low hang (from above or below the knee). You may perform full, power, or split snatch Metcon (Time) For time: 15 Snatches, 135/85lb 30/25 Ring Push Ups 30 Box Jump …

08/11/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! 3 rounds, change your love each round 400m row 40 body loves farmers carry end of rig to end of rig 800m bike 40 bar loves 95/65 20 pullup rig loves farmers carry back

08/10/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 50 calorie row 50 wallballs 50 deadlifts 135/95 50 box jumps 50 push press 95/65 50 stationary back rack lunges 96/65 50 med ball cleans 50 sit ups 50 calorie row

W.O.D Thursday 8/10/17

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (4 x 6 @ 70%) Metcon (Time) For time: 21-15-9: Back Squat, 95/65lb SDHP, 96/65lb Run 1 Mile 21-15-9: Back Squat, 95/65lb SDHP, 96/65lb

W.O.D Wednesday 8/9/17

CrossFit Springfield – Group WOD View Public Whiteboard Push Press (5-5-5-5-5: Post heaviest set completed) Metcon (Time) *Work 2 Minutes | Rest 2 Minutes 15/10 Calorie Assault Bike Buy-In Each Round then work to complete 105 reps Shoulder to Overhead, 95/65lb. *Score = Total time after 105 reps Shoulder to OH including rest.

08/09/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 5 minutes 21 calorie row 21 burpees over erg 21 clean and jerk 95/65 Metcon (Time) 5 minutes 18 calorie row 18 burpees over erg 18 clean and jerk 115/75 Metcon (Time) 5 minutes 15 calorie row 15 burpees over erg 15 clean and jerk 135/85 Metcon (Time) 5 …

W.O.D Tuesday 8/8/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Squat Clean (2-2-2-2-2-2) Metcon (6 Rounds for reps) 18 minute clock – Perform 6 Rounds, each for total reps (6 scores)- stagger starting points as needed: 40 Seconds Max Calorie Row 20 Seconds Rest 30 Seconds Max WallBalls, 20/14lb 30 Seconds Rest 20 Seconds Max Double KB Deadlift, 100/70lb x 2 …

08/08/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap warmup 100m row 20 air squats 10 pushups 20 walking lunges 5 burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 calorie row 15 ring rows 10 hang snatches 75/55 Metcon (AMRAP – Rounds and Reps) 14 minute amrap 300m …

W.O.D Monday 8/7/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (*2-2-2-2-2-2: progress load to max for today) *After each set perform 15/10 Cal Ski Erg Metcon (Time) For time: 200m Run 40 Sit Ups 300m Run 40 Back-racked Stationary Lunges, 75/55lb Run 400m 40 Box Jump or Step Up, 24/20″ Run 300m 40 Snatches, 75/55lb Run 200m