07/28/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard row warmup-kathy (No Measure) 2 rounds 200m row 20 air squats 20 jumping jacks 16 walking lunges 10 pushups downdog to child pose 10 leg swishes Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Squat cleans 135/95 Calorie row Pull-up rig love

W.O.D Friday 7/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean (8 minute EMOM: Progress load to max for today) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 6 Front Squats, 155/105lb 9 Ring Dips 12 Sit Ups

W.O.D Thursday 7/27/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (6 x 2 @60/65/70/75/80/85%) Metcon (Time) 3 Rounds For time: 40 Push Ups Run 800m 20 Burpee Box Jumps, 24/20″

08/27/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard row warmup-kathy (No Measure) 2 rounds 200m row 20 air squats 20 jumping jacks 16 walking lunges 10 pushups downdog to child pose 10 leg swishes Metcon (AMRAP – Reps) 6 rounds 30 sec on 30 sec off 1) wallballs 2) calorie row 3) Box overs 4) Russian kb swings 70/55 …

W.O.D Wednesday 7/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 20 Rds For Time: 10 Jumping Pull Ups 10 Back Racked PVC Alt Stationary Lunges 10 KBS, 35/25 For the Jumping Pull Ups, elevate yourself w a Box or plates so that when both arms are fully extended OH, the bar is at the height of your wrists.

07/26/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Warm-up (No Measure) 11:15-11:23 Amrap it and warmup. 100m Row 20 jumping jacks 15 squats 10 hip swings all directions 5 inchworms Metcon (Time) 11:25 50-40-30-20-10 Calorie row Overhead walking lunge 75/55 Situps

W.O.D Tuesday 7/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1 progress to 1RM for today) Metcon (Time) 21-15-9 RFT: Thruster, 95/65lb TTB Run 300m

07/25/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 7 rounds 7 calorie row 7 deadlifts 166/125 7 toes to bar 7 dumbell push press 40/25 7 reverse burpees 7 dumbell front squats 7 handstand push-ups Scale hspus with strict dmb press

W.O.D Monday 7/24/17

CrossFit Springfield – Group WOD View Public Whiteboard 3 P.Clean + 3 F.Squat + 3 Jerks (12 minutes: Establish max load) A: Metcon (Time) 15 minute time-cap. 2 scores: (A) For Time and (B) For total Bar-facing Burpees completed with any remaining time: (A) For Time: 30 C & J, 95/65lb 30 Wallballs, 20/14lb to 10′ 24 C & J, …

07/24/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Power Clean (Weights will be on board ) Max reps at set weight. When you break, row 300m Metcon (AMRAP – Rounds and Reps) 16 minute amrap 200m run 10 box jumps 8 double kb cleans 200 m row

Swelter

CrossFit Springfield – Group WOD 50 wall balls 20/14 15 calorie row 50 KB swings 45/35 buy in 100 double unders 10 calorie bike buy 100 double unders 50 back squats 95/65 15 calorie row 50 plate sit ups 10 calorie bike 50 KB goblet squats 45/35 15 calorie row View Public Whiteboard Metcon (Time) Swelter 50 wall balls 20/14 …

W.O.D Saturday 7/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Overhead Squat (Establish a 10RM) Metcon (Time) For time: 15 OHS, 75/55lb 15 TTB 30 Double Unders Run 300m 20 OHS, 75/55lb 20 TTB 40 Double Unders Run 400m 25 OHS, 75/55lb 25 TTB 50 Double Unders Run 500m

W.O.D Friday 7/21/17

CrossFit Springfield – Group WOD View Public Whiteboard Squat Clean Thruster (Every 90 sec for 12 min: 3 Squat Clean Thruster) Try to use around 70% of your 1RM Squat Clean Thruster Metcon (Time) 20 minutes: Every 5 minutes for 4 Rounds, perform the following *For Time: 20 DB Thruster, 50/35lb 20 Burpees 20 Alt. One-arm DB Snatches, 50/35lb *Record …

W.O.D Thursday 7/20/17

CrossFit Springfield – Group WOD View Public Whiteboard Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

W.O.D Wednesday 7/19/17

CrossFit Springfield – Group WOD View Public Whiteboard 8 min: Snatch // C & J EMOM (Min 1-4: 4 Snatches / Min 5-8: 6 C&J) Minutes 1-4: 4 Snatches Minutes 5-8: 6 C & J Use the same weight for all 8 minutes. Reps DO NOT have to be performed TNGo but they may be. Goal for experiences male lifters …