W.O.D 10.21.2017

CrossFit Springfield – Group WOD Deadlift 5×53 Rounds for Time: 400m Run 18 Deadlifts 185/125 18 Pull-ups Wodify isn’t functioning properly at the moment, so time will be the measure. Hopefully we can input it into the system tomorrow. Thanks for your understanding. We love you!

W.O.D Friday 10/20/17

CrossFit Springfield – Group WOD Front Squat + Jerk (1-1-1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 12 Wallballs, 20/14lb to 10/9’ 9 Push Ups 6 Box Jump Overs, 24/20” RX+ 15 Minute AMRAP: 12 WallBalls, 25/20lb to 10/9’ 8 Box Jump Overs, 30/24“ 4 Ring Muscle Ups

10/20/2017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) partner up! friday fun day! 30 minute amrap 500m row 20 bar loves 95/65 30 wall ball loves 20 box loves 30 kb loves 55/35

W.O.D Thursday 10/19/17

CrossFit Springfield – Group WOD Metcon (Time) For time: Run 600m 20 SDHP, 115/75lb 20 Toes through rings Row 500/400m 20 SDHP, 115/75lb 20 Toes through rings Bike 40/30 Calories 20 SDHP, 115/75lb 20 Toes through rings Ski Erg 30/20 Calories 20 SDHP, 115/75lb 20 Toes trough rings

10/19/3017

CrossFit Springfield – Rowing class 11:15 Metcon (AMRAP – Rounds and Reps) 10 minutes Row 100m 10 air squats 10 pushups 5 burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20 box step ups bar on back 95/65 10 strict press 20/15 calorie bike

W.O.D Wednesday 10/18/17

CrossFit Springfield – Group WOD Hang Split Snatch (5-4-3-2-1) Above Knee Metcon (Time) 21-18-15-12-9 RFT: Hang Power Snatch, 75/55lb *Back Rack Stationary Lunges, 75/55lb Burpees Over Bar *Alternate legs, step forward and return to balance.

10/18/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) every time you break, 25/20 calorie row 60 thrusters 45/35 60 toes to bar 60 double kb deadlift 70/55’s 60 hang cleans 95/65

W.O.D Tuesday 10/17/17

CrossFit Springfield – Group WOD “Cluster” (Clean + Thruster) (Every 90 sec for 12 minutes: 3 Reps TNG) Clean may be performed as power, split, or full)Record heaviest competed set Metcon (Time) 3 RFT: 50 DU’s 12 DB Thruster, 70/50lb 12 CTB Pull Ups

10/17/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) 1000m row 100 double unders 800m row 80 dmb snatches 50/35 600m row 60 push press 95/65 400m row 40 squat cleans 135/85 200m row 20 burpees over bar

W.O.D Monday 10/16/17

CrossFit Springfield – Group WOD Metcon (Time) For time: 3 Rds of Run 200m 20 Sit Ups 15 KBS, 70/55lb 10 Push Ups 2 Rds of Run 400m 25 Sit Ups 20 KBS, 70/55lb 15 Push Ups 1 Rd of Run 800m 30 Sit Ups 25 KBS, 70/55lb 20 Push Ups

10/16/2017

CrossFit Springfield – Rowing class 11:15 Back Squat (7 squats every other minute at 70%) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 400m row 20 kb swings 55/35 30 situps

W.O.D Saturday 10/14/17

CrossFit Springfield – Group WOD Hang Clean (10 Minute EMOM: 1Rep Progress load to max) Metcon (Time) For total time (include 3 min rest interval): 21-15-9 Hang Cleans, 135/95lb Bar Facing Burpees Rest 3 minutes 21-15-9 Run 300m WallBalls, 25/20lb to 10/9′

W.O.D Friday 10/13/17

CrossFit Springfield – Group WOD Push Press (5 x 5 progress load) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

10/13/2017

CrossFit Springfield – Rowing class 11:15 Metcon (Time) Buy in row run or ski 800m Pick your weight- 2000 lbs clean and jerk 3000 lbs in a squat form 5000 lbs in deadlifts Buy out 800m in diff form from buy in