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

01/03/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 11:15-11:20 warmup 11:20-11:30 amrap of 10 calorie row 15 ring pushups 20 back squats 95/65 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 200m row 12 kb swings 14 kb walking lunges 16 kb snatches Metcon (No Measure) 10 minutes of abs

W.O.D Tuesday 1/2/18

CrossFit Springfield – Group WOD Strict 1-Arm DB Press (5 x 7 L/R) Metcon (Time) For Time: 40 Double Unders 30 Push Press, 75/55lb 20 TTB 40 Double Unders 30 Push Press, 95/65lb 20 TTB 40 Double Unders 30 Push Press, 115/75lb 20 TTB

01/02/2018

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Calorie row Deadlift 185/125 Hspu Calorie ski Thruster 135/85 Ring dip

W.O.D Monday 1/1/18

CrossFit Springfield – Group WOD Back Squat (5 x 5 @ 60-70% of your 1RM Back Squat ) Metcon (Time) 6-9-12-15-18-21 RFT: Medball Squat Clean, 20/14lb Burpees Pull Ups

01/01/2018

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) amrap 17 minutes 1 squat clean 155/105 1 clean and jerk 155/105 18 calorie row 1 squat clean 1 clean and jerk 18 dumbell push press 40/25 1 squat clean 1 clean and jerk 18 box overs repeat till clock runs out Back Squat (evens-3 back squats odds-row …

W.O.D Sunday 12/31/17

CrossFit Springfield – Group WOD New Year’s Eve WOD A: Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP: 20 Sit Ups 17 Calorie Bike B: Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP: 20 SDHP, 75/55lb 17 Calorie Ski C: Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP: 20 Push Press, 75/55lb 17 Calorie Row D: Metcon …

W.O.D Saturday 12/30/17

CrossFit Springfield – Group WOD Warm-up Row 50/35 Calories For Time (Time) Strength DB Bench Press (4 x 10: Record Heaviest set of 12 reps) Metcon Metcon (Time) Partner WOD – Partner A works 30 Seconds while Partner B Rests. Then switch. Partner B works 30 Seconds while Partner A Rests. 10 Rounds For time: 10 steps, Stationary Bearhugger Lunges, …

W.O.D Friday 12/29/17

CrossFit Springfield – Group WOD Clean and Jerk (See comments) 18 Minute Clock 6 Minutes lift EMOM 6 Minutes lift every 90 Seconds 6 Minutes lift every other minute. Metcon (Time) 9-6-3-6-9 Rounds for time: Squat Clean & Jerk, 155/105lb Bar-Facing Burpees

12/29/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) partner up! friday fun day! 12 minute amrap 200m row 7 hang snatches 95/65 5 burpee box overs Metcon (AMRAP – Rounds and Reps) 12 minute amrap 150m ski 12 kb loves 55/35 8 pullup rig loves Metcon (AMRAP – Reps) 10 minute amrap 1 mile bike split …

W.O.D Wednesday 12/28/17

CrossFit Springfield – Group WOD Back Squat (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15 Wallballs, 20/14lb to 10/9’ 12 Box Jump or Step Ups, 24/20” 9 TTB

12/28/2017

CrossFit Springfield – Rowing class 11:15 Metcon (No Measure) 7 mijute amrap warmup style 100m row 100m ski 10 jump squats 10 burpees 10 good mornings Metcon (Time) 1 round 50 calorie row 40 deadlift 165/125 30 ring dips 20 push jerk 135/95 10 burpee pullups 1 round 25 calorie row 20 deadlift 15 ring dips 10 push jerk 5 …

W.O.D Wednesday 12/27/17

CrossFit Springfield – Group WOD Snatch (5 x 3 Drop and reset every lift ) Metcon (Time) 4 Rounds For time: 18/12 Cal Row 40 Double Unders 12 Alt. 1-Arm DB Snatches, 70/50lb

12/27/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Reps) 0-7 1200/1000m row Max snatch 95/65 Rest 2 minutes 9-14 1000/800m row Max thrusters 135/85 Rest 2 minutes 16-22 800/600m row Max clean and jerk 155/115

W.O.D Tuesday 12/26/17

CrossFit Springfield – Group WOD Metcon (AMRAP – Reps) 30 Minute AMRAP: 50 Jumping Jacks 50 Sit Ups 40 Jumping Jacks 50 Air Squats 30 Jumping Jacks 50 Push Ups 20 Jumping Jacks 50 Ring Rows 10 Jumping Jacks 50 Burpees 400 reps / round