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

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

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 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 …

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 Monday 7/31/17

Group WOD View Public Whiteboard 2 Rep Tap-N-Go Snatch (Lift every 90 seconds for 12 minutes) Metcon (Time) 27-21-15-9: DB Goblet Squat, 50/35lb 1-arm Alt DB Snatch, 50/35lb Ring Row

W.O.D Tuesday 8/1/17

Group WOD View Public Whiteboard Metcon (AMRAP – Reps) 5, 10, 15, 20, etc…20 minute AMRAP: Box Jump Overs, 24/20″ Russian KBS, 100/70lb Fatbar Shoulder to OH, 100/70lb Calorie Assault Bike

W.O.D Wednesday 8/2/17

Group WOD View Public Whiteboard Front Squat (5 x 4 @ 60/65/70/75/80% of 1RM) Metcon (Time) Partner WOD. Alternate Movements on the 10 Rds. Tag In and Out. Perform For Time: Buy In – Run 500m Together 10 Rds: 18 WallBalls, 20/14lb 15/12 Calorie Row 9 CTB Pull Ups Buy Out – Run 500m Together

W.O.D Thursday 8/3/17

Group WOD View Public Whiteboard DB Shoulder Press (12-12-12) Metcon (3 Rounds for time) 18 minute clock. *3 Rounds, each for time. Every 6 minutes perform: 30 Double Unders 20/15 Parallette Push Ups 50ft Dog Sled Push, Men: 4 x 45’s | Women: 2 x 45’s + 2 x 15’s 20/15 Parallette Push Ups 30 Double Unders *Record all 3 …