04/30/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Push Press (14 min clock evens-Row 100m. Odds-pp) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m Row 15 push press 95/65 7 burpee box overs

W.O.D Saturday 4/28/18

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (5-4-3-2-1) A: Metcon (Time) 5 RFT: 10 Thrusters, 95/65lb 10 Pull Ups 200m Run After part “A”, Rest 3 Minutes B: Metcon (Time) 3 RFT: 80 Double Unders 40m Sled Push (20m down/20 back), Men use 4 x 45s|Women use 2 x 45s

W.O.D Friday 4/27/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 30 Front Rack Stationary Alt. Lunges, 95/65lb Rest 1 Minute 30/20 Calorie Row Rest 1 Minute 30 Ring Rows Rest 1 Minute 30/20 Calorie Assault Bike Rest 1 Minute 30 Hang Snatches, 95/65lb Rest 1 Minute 30/20 Calorie Ski Erg Rest 1 Minute 30 Bar-Facing Burpees

W.O.D Thursday 4/26/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (*4 x 8) *Begin at a weight that allows you to increase 20/10lb each set for all 4 sets. Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 SDHP, 75/55lb 10 Ring Push Ups 8 Knees To Elbows

04/26/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Calories) 25 minute emom, every 5 minutes 30 double unders 15 hang snatch 75/55 (rx+=105/70 max calorie row you have 5 minutes to complete the rope and barbell work, time remaning row for calories. get up and rest when you want, new round starts every 5 minutes

04/25/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 400m Row 20 kb swings 55/35 20 kb squats 20 kb deadlifts 2-70/55

04/24/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 calorie row thrusters 95/65 calorie bike toes to rings

W.O.D Wednesday 4/25/18

CrossFit Springfield – Group WOD View Public Whiteboard Single Arm Dumbbell Row (5 x 12, Perform 12 R / 12 L each set.) Metcon (Time) 21-15-9-15-21 RFT: Box Jumps, 24/20” Wallballs, 20/14lb to 10/9’

04/23/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean and Jerk (evens-7/5 cal row odds-1c&j) Metcon (AMRAP – Rounds and Reps) 15 minute amrap 10 calorie row 10 power cleans 115/75 10 calorie row 10 push jerk 115/75

W.O.D Tuesday 4/24/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (10 minute EMOM: 1 rep) Metcon (Time) Every 5 minutes for 5 Rds Perform the following for time: 5 TapNGo C & J, use 45-55% of your heaviest lift today Run 400m 30 Double Unders Record your slowest time.

W.O.D Monday 4/23/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (3-3-3) Front Squat (2-2-2) Overhead Squat (1-1-1) Metcon (Time) Use 1 Barbell. Perform for time: 60 Air Squats 60 Sit Ups 45 OHS, 45/35lb 45 Active Hand Release Push Ups 30 Front Squats, 95/65lb 30 Pull Ups 15 Back Squats, 115/75lb 15 Bar-Facing Burpees

04/20/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day!! partner up every 30 seconds switch athletes 100 calorie row 100 box overs 100 bar loves 95/65 100 dumbell loves 45/25 100 burpees

W.O.D Saturday 4/21/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) Partner WOD – For time – Partition reps any way you want – perform the tasks in the order listed: 100 MB Bearhugger Lunges, 20/14lb 100 Burpees 100 Calorie Assault Bike 100 KBS, 70/55lb 100 Shoulder to OH, 95/65lb

Self Evident

CrossFit Springfield – Group WOD 1 round of: 800m Row 80 x Double Unders x3 21 x push press 95/65 ————— Rest 2 mins ————— 2 rounds of: 400m Row 40 x Double Unders 15 x push press 115/75 ————— Rest 2 min ————— 3 rounds of: 200m Row 20 x Double Unders 9 x push press 135/85 ————— Rest …

04/19/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Buy in-1000m row or run 5 rounds of 30 double unders 30 kb swings 55/35 Buy out-1000m row or run