W.O.D Tuesday 4/17/18

CrossFit Springfield – Group WOD View Public Whiteboard Front Squat (Establish heavy 4 rep EXPLOSIVE max) You will probably perform 4-6 sets to establish. If you start to slowly grind out of the bottom of a rep on any given set – you’re done. All 4 reps should be performed w CONTROL through eccentric phase and w SPEED through concentric …

W.O.D Monday 4/16/18

CrossFit Springfield – Group WOD View Public Whiteboard Shoulder Press (12 minutes: Establish a 3 RM) Metcon (Time) For time: 15-12-9-6-3 Deadlift 225/155lb HSPU REST 3 Minutes 3-6-9-12-15 CTB Pull Ups Box Jumps, 24/20”

W.O.D Saturday 4/14/18

CrossFit Springfield – Group WOD View Public Whiteboard “Cluster” (Clean + Thruster) (2-2-2-2-2-2 Progress to max load: Tap & Go) Clean may be performed as power, split, or full) Metcon (Time) 3 Rds 15 Sdhp, 55/35lb 45 Double Unders Rest 3 minutes 3 Rds 15 OHS, 75/55lb Run 400m

04/13/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) Friday fun day! Partner up or single it. If partner, both people do all the reps, split however 21-15-9 Calorie (?) Bar love 95/65 Pullup rig love 21-15-9 Calorie (?) Box love Dumbell love 2000m row

W.O.D Friday 4/13/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) 30-25-20-15-10 Rds for time of: Cal ROW Sit ups Cal BIKE Box Jump or Step, 24/20” Cal SKI Stationary OH lunges 45/35

04/12/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (Time) 4 rounds 400m Row or run 100m farmers walk (2 55/35# kb’s) 15 burpees 20 kb snatch 55/35

W.O.D Thursday 4/12/18

CrossFit Springfield – Group WOD View Public Whiteboard 2 Position Snatch: Snatch + Hang Snatch (Find max load for today) Hang may be performed as High or Low hang (from above or below the knee). You may perform full, power, or split snatch Metcon (Time) RECORD YOUR SLOWEST ROUND ONLY. 20 minute clock – Every 5 minutes for 4 Rds …

W.O.D Wednesday 4/11/18

CrossFit Springfield – Group WOD View Public Whiteboard Bench Press (Work up to a heavy 6 rep EXPLOSIVE max) You will probably perform 4-6 sets to establish. If you start to slowly grind out of the bottom of a rep on any given set – you’re done. All six reps should be performed w SPEED through concentric phase. Metcon (Time) …

04/11/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Reps) Partners of 3 preferable, 2 if not enough people 12 minutes max calorie row 10 minutes max calorie bike 8 minutes max wallballs 6 minutes max wallballs sit-ups

W.O.D Tuesday 4/10/18

CrossFit Springfield – Group WOD View Public Whiteboard Back Squat (Find a 1RM) Metcon (Time) 4 Rds for time: 10 Hang Snatch @35-45% (MUST be able to go unbroken all 4 Rds) 10 KBS, Choose your own weight but must go unbroken all 4 Rds 10 Bar-Facing Burpees SPRINT 100m (out to 200m mark) WALK 100m back to gym

04/10/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 300/200m row 10 box overs 10 kb swings 55/35 Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300/200m ski 6 clean and jerk 115/75 6 burpees over the bar Metcon (AMRAP – Rounds and Reps) 12 minute amrap 300/200m run 10 …

W.O.D Saturday 4/9/18

CrossFit Springfield – Group WOD View Public Whiteboard Clean and Jerk (2-2-2-2-2-2. Reset for each lift) Metcon (Time) Partner WOD Perform 10 Rds for time – alternate movements: 16 Push Ups 14 Alt One Arm DB Hang Clean & Jerk, 50/35lb 12/10 Cal Bike

04/09/2018

CrossFit Springfield – Rowing class 11:15 View Public Whiteboard Thruster Metcon (AMRAP – Rounds and Reps) 15 minute amrap 400/300m Row 15 push press 95/65 15 back squat 95/65

W.O.D Saturday 4/7/18

CrossFit Springfield – Group WOD View Public Whiteboard Metcon (Time) GO BLUE partner workout to raise awareness and to fight child abuse and neglect. *Perform 5 rounds for time w a partner – one person works at a time: 50 TTB 50 Box Overs, 24/20” 50 Power snatches,75/55lb *In between movements each athlete must complete 8 OH Lunges (75/55lb) before …

W.O.D Friday 4/6/18

CrossFit Springfield – Group WOD View Public Whiteboard Bent Over Row (Single Arm. Use DB or KB. Perform 5 x 10 R/L) One Arm KB or DB Thruster (Perform 5 x 5 R/L) Metcon (Time) 6 Rds For time: 21 Sit Ups 15 Thrusters, 65/45lb 9 Pull Ups