W.O.D Saturday 10/7/17

CrossFit Springfield – Group WOD View Public Whiteboard 2 Front Squats + 1 Split Jerk (12 minutes to establish max) Take barbell from rack Metcon (Time) 3RFT: 50 DU’s 400m Run 30 Wallballs, 20/14 to 10/9 20/15 Cal Ski Erg 10 Burpees

W.O.D Friday 10/6/17

CrossFit Springfield – Group WOD View Public Whiteboard Eight-Ball (Time) There is a 40 minute time limit. Perform Eight rounds for time of: 8 KB Swings 55/35lb 8 Pull-ups 8 Box Jumps 24/20″ 8 Thrusters 95/65lb 8 Knees to elbows 8 Deadlifts 205/135lb 8 Push-ups 8 Push Press 95/65lb

10/06/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) friday fun day! partner up! 21-15-9 each do 21,each do 15, each do 9 calorie row bar love 75/55 pullup rig love rest 2 minutes 21-15-9 calorie ski box love kb love rest 2 minutes 100 wallballs

W.O.D Thursday 10/5/17

CrossFit Springfield – Group WOD View Public Whiteboard Snatch (Lift every 30 seconds for 12 min @70%) Alt between power and full Snatch Metcon (Time) Partner wod: For time: 100/70 Cal Bike 50 Db Squat Cleans, 50/35lb 50 Snatches, 135/95lb 1200m burden run, 25/20lb Medball x 1 (alt as many tomes as needed)

10/05/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (4 Rounds for time) 12 minute clock every 3 minutes 200m row 10 hang cleans 95/65 5 reverse burpees Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300m row 10 squat clean thrusters 135/85 Metcon (AMRAP – Reps) 10 minute amrap 600 run max power cleans 165/125

W.O.D

CrossFit Springfield – Group WOD View Public Whiteboard Thruster (From racks: 3 reps emom for 8 min) Progressive load Metcon (Time) 3 Rds For time: 30 Thrusters, 95/65lb 20 Bar-Facing Burpees 30/20 Calorie Row

10/04/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (No Measure) warmup till 11:20 row 100m 10 air squats 10 pushup 5 burpees Metcon (Time) 21-15-9 calorie row pullups goblet lunges 70/45 Metcon (Time) 21-15-9 burpee deadlifts 135/95 300m row Metcon (Time) 2 rounds 500m row 50 situps

W.O.D Tuesday 10/3/17

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (4-4-4-4-4) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 KBS, 70/53lb 30 Double Unders 20/15 Cal Bike

10/03/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Distance) 10 minute emom 40 seconds for meters, rest 20 Metcon (AMRAP – Rounds and Reps) 18 minute amrap 20/15 calorie row 15 wallballs 10 dumbell snatches 50/35 9 toes to bar

W.O.D Monday 10/2/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) For time: 800m Run 70 Walking Lunges 60 Sit Ups 50 Push Ups 40 KB SDHP, 70/55lb 30 Burpees 20 Box Jumps, 30/24″ (You can use the soft Rogue 3-sided boxes)

10/02/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Snatch (Evens-100m Row. Odds-1 snatch ) Metcon (AMRAP – Rounds and Reps) 17 minute amrap 200m row 10 snatches at 60% of todays 1rm 15 box jumps 20 air squats

W.O.D Thursday 9/28/17

CrossFit Springfield – Group WOD View Public Whiteboard Hang Clean (5-4-3-2-1 Power or Full) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 RFT: Hang Clean, 135/95lb TTB After Each Round Perform 20 Double Unders.

09/28/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Partner Thursday fun day!! 2000m Row shared 20 kb goblet squats each 55/35 20 box jumps each 60 bar loves 95/65 shared 400m run together 50 burpee plate jumps shared 40 bar loves shared 30 kb loves each 30 box loves each 2000m Row shared

W.O.D Wednesday 9/27/17

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 5 Rounds For Time: Run 400m 20 Push Ups 12 Alternating 1-Arm DB Snatch, 70/50lb (DO NOT DROP FROM OH)

09/27/2017

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap (warmup style) 100m ski 15 air squats 15 situps 10 pushups Metcon (AMRAP – Rounds and Reps) 12 minute amrap 20/15 calorie row 10 thrusters 95/65 10 toes to bar Metcon (AMRAP – Rounds and Reps) 12 minute amrap 15/10 calorie row …