W.O.D Wednesday 8/30/17

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (6 x 2 to max load) Metcon (Time) RX Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 95/65lb Pull Ups Bar-Facing Burpees RX+ Version (16 Minute Time Cap) 8-12-16-12-8 RFT: Front Squat, 135/95lb CTB Pull Ups Bar-Facing Burpees

08/30/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 21-15-9 calorie row squat box jumps 24/20 hand release pushups Metcon (Time) 2 rounds run 300 30 thrusters 95/65 row 300 Metcon (Time) 1 round row 1000m 50 step ups, bar on back

W.O.D Tuesday 8/29/17

CrossFit Springfield – Group WOD View Public Whiteboard DB Push Press (*4 x 8 reps | All 4 sets at the same weight) *After each set, run 200m Metcon (Time) Partner WOD One athlete works at a time – Perform 4 Rds For Time: 20 KBS, 70/55lb (Each athlete) 20/15 Calorie Ski Erg (Each athlete) 10 Box Jump Overs, 24/20″ …

08/29/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 minute amrap 15/10 calorie row 12 push press 95/65 12 ring rows 12 walking lunges bar overhead Metcon (AMRAP – Rounds and Reps) 14 minute amrap 15/10 calorie bike 12 front squats 95/65 12 ring dips Metcon (No Measure) 10 minute emom evens-15 ab …

W.O.D Monday 8/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Pause Snatch (10 minute EMOM: Progress load, Maintain technique) See link for example: https://youtu.be/W8QBSDzO39E Metcon (AMRAP – Reps) 12 Minute AMRAP… 3-6-9-12-15-etc. Ascending rep scheme: Power Snatch, 95/65lb OHS, 95/65lb 21 Double Unders after each round

08/28/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Clean and Jerk (Max reps at each weight ) Metcon (AMRAP – Rounds and Reps) 16 minute amrap 200m row 16 wallballs 6 burpee pullups

W.O.D Saturday 8/26/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For Time: 3 Rds of 24 Alt Stationary OH Lunges, 25/15lb Plate 12 Ring Dips REST 4 MINUTES Burden Run 600m w 20/14lb Medball REST 2 MINUTES 3 Rds of 12 Alt One Arm DB Snatches, 70/50lb DO NOT DROP DB’s FROM OVERHEAD. 12 TTB 12/10 Calorie Ski-Erg Record total …

W.O.D Friday 8/25/17

CrossFit Springfield – Group WOD View Public Whiteboard Deadlift (4-4-3-3-2-2-1-1) Metcon (Time) *10-9-8-7-6-5-4-3-2-1 RFT: Deadlift, 245/165lb Bar-Facing Burpees *After each round perform 15 Butterfly Sit Ups

08/25/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day!! need to start by 11:20 1 round 60 calorie row 50 shoulder to overhead loves 115/75 40 med ball cleans 20/14 30 pullup rig loves 20 ski erg calories 10 burpees over bar then 1 round 10 burpees over bar 20 bike calories 30 ring loves …

W.O.D Thursday 8/24/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 Rounds For Time: Run 400m 30 One-Arm DB Shoulder To OH, 50/35lb 2 Snatches (Progress Load Every Round & Record in WODIFY) *1 Rope Climb, 18/15′ *Scale w 12/9 Ring Rows Snatch (Heaviest 2 Rep Achieved (Doesn’t have to be TNG))

08/24/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 30-20-10 calorie row burpee box overs front squats Metcon (Time) 2 rounds 300m row 30 sprawls 200m run

W.O.D Wednesday 8/23/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Hang Squat Clean + 2 Shoulder to OH (15 Minutes: Establish Max Load For Today) Metcon (AMRAP – Reps) Perform 3 Rounds For Total Reps (14 Minute Clock): 30 Sec Max Double Unders 30 Sec REST 1 Minute Max WallBalls, 20/14lb to 10/9′ 1 Minute Max Cal Bike 1 Minute CTB …

08/23/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 3 rounds 20/15 calorie row 17 burpee deadlifts 165/105 Metcon (Time) 3 rounds 20/15 ski erg calories 14 kb swings 55/35 Metcon (Time) 3 rounds 20/15 bike calories 12 kb snatches 55/35

W.O.D Tuesday 8/22/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (5 x 7) Metcon (Time) 2 Rounds For Time: Run 1000m 50 Push Ups 50 KBS, 55/35lb

08/22/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) if we start at 11:20 6 rounds if we start later, 5 rounds 30 seconds on, 30 off calorie row hang cleans 95/65 pushups wallballs toes to bar rest