12/07/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) Warmup-7 minutes 100m row 100m ski 10 wallballs No weight on bar-10 deadlifts Metcon (Calories) 0-5 20 stationary lunges dumbbells 40/25 10 pull-ups 30 double unders Max calories in remaining time Rest 2 minutes 5-10 20 dumbbell thrusters 10 toes to bar 30 double unders Max calories in remaining time Rest …

W.O.D Wednesday 12/6/17

CrossFit Springfield – Group WOD Single Arm Dumbbell Row (5 x 10 R/L) Use db or kb as needed. Perform as a bent-row using a bench or box. Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 15 DB Burpee Cleans, 40/25lb 15/10 Cal Row 15 Stick Jumps, 24/20” 15/10 Ring Rows

12/06/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 20 minute clock 3,6,9,12,15 etc Calorie row or ski Sdhp 95/65 Box jumps

W.O.D Tuesday 12/5/17

CrossFit Springfield – Group WOD Push Jerk (3-2-1-1-1-1-1) Metcon (Time) For time: 15 Shoulder to OH, 135/85lb 25 Russian KBS, 70/55lb 100 Air Squats (Squat to a Medball) 25 Russian KBS, 70/55lb 15 Shoulder to OH, 135/85lb

12/05/2017

CrossFit Springfield – Rowing class 11:15 Metcon (5 Rounds for time) 20 minute clock every 5 minutes 600/500m row 25 burpees if you get done before 5 minutes, you get to rest Metcon (Time) 21/15/9 jump squats situps w/ kb 35/25 oblique twists

Open Approaches

CrossFit Springfield – Group WOD 50 calorie row 50 wall balls 20/14 Everytime you break the wall balls up as defined by not throwing it for more than 3 sec, complete 5 burpees. Warm-up (No Measure) Complete four rounds as quickly as possible. Run or Row 400 meters 25 GTOH (ground to overhead) 65/55 25 Overhead Lunges 25 AirSquats Metcon …

W.O.D Monday 12/4/17

CrossFit Springfield – Group WOD Metcon (Time) 7 RFT & for Max Hang Snatch load: 30 Double Unders 12 TTB 1 Hang Snatch Hang Snatch (Max load achieved)

12/04/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 16 minute amrap 300m row 10 front squats 95/65 6 push press 4 hand release pushups front squat 7×3 front squat evens-3 front squats odds-100m row

W.O.D Satirday 12/2/17

CrossFit Springfield – Group WOD Overhead Squat (5 x 5 @55/60/65/70/75%) Metcon (Time) Partner WOD – 1 person works at a time (tag in/out) – partition workload as you wish… 21-18-15-12-9-6 RFT: Calorie Row OHS, 95/65 Calorie Ski Ring Push Ups Box Jump Overs, 24/20”

W.O.D Friday 12/1/17

CrossFit Springfield – Group WOD Bench Press (6-6-6-6–6) Metcon (Time) For time: 3 Rds: 10 DB Alt Snatches, 70/50lb 15 Burpees 3 Rds: 20/15 Cal Bike 12 Pull Ups

12/01/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 20 minute amrap 15/10 calorie row,ski,or bike 12 pistols or one leg squats off box 10 hspu or strict press or handstand hold 15 bar loves 115/75 you can change loves each round

W.O.D Thursday 11/30/17

CrossFit Springfield – Group WOD Metcon (Time) For time: 9 Muscle Ups 15 Clean & Jerk, 135/85lb 21 Box Jump Overs, 24/20” 28/21 Cal Row 21 Box Jump Overs, 24/20” 15 Clean & Jerk, 135/85lb 9 Muscle Ups Sub Ms Ups as needed with ring rows/dips/push ups or burpee pull ups 1:1

11/30/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Row 500m or run 400m 21-15-9 Front squats 115/75 Pull-ups Row 500 or run 400 21-15-9 Push press Toes to bar Row 500 or run 400 21-15-9 V-ups “Rower ab move” (I’ll show you)

W.O.D Wednesday 11/29/17

CrossFit Springfield – Group WOD Split Jerk (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 15 Minute Amrap: 15 Wallballs, 20/14lb 12 KBS, 70/55lb 9 Burpees

11/29/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Partner up! 100 wallballs 60 calorie ski 80 box jumps 60 thrusters 95/65 100 calorie row 60 ring dips