Friday, January 19, 2018

Saturday 1/20/18

TEAM WOD
Teams of 3-4
100 DU's each
100 Front Squats (total) 115/75
100 Push Press (total) 115/75
75 DU's each
75 Front Squats (total)
75 Push Press (total)
50 DU's each
50 Front Squats (total)
50 Push Press (total)

Thursday, January 18, 2018

Friday 1/19/18

WOD
Open 14.3
8 mins to complete as much as possible
10 Deadlifts (135/95) (95/65)
15 box jumps (24/20)
15 Deadlifts (185/135) (135/95)
15 box jumps
20 Deadlifts (225/155) (185/115)
15 box jumps
25 Deadlifts (275/185) (225/135)
15 box jumps
30 Deadlifts (315/205) (275/155)
15 box jumps
35 Deadlifts (365/225) (315/185)
15 box jumps

Stamina
3 Rounds
3 wall walks
5 shoot thrus
7 bench press @ 60%

Wednesday, January 17, 2018

Thursday 1/18/18

Strength
EMOM x 12 mins
Even: 3 hang cleans @ 70%
Odd: 2 stone to shoulder

WOD
"Clean Shave"
3 Rounds for Time
15 C2B pull ups
12 lateral bar hop burpees
9 squat cleans (135/95)

Tuesday, January 16, 2018

Wednesday 1/17/18

Strength
3x10 Bulgarian split squats (each leg)
3x10 Back Squat @ 55%
3x10 Russian leans

WOD
"Tabata!!"
mountain climbers
pistols/air squats
supermans
russian twists
KBS (55/35)

Monday, January 15, 2018

Tuesday 1/16/18

Strength
100 hollow rocks for time

WOD
"Pump it up"
3 Rounds
5 strict HSPU
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)
then 1000m Row
then
3 Rounds
5 strict HSPU
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)

Sunday, January 14, 2018

Monday 1/15/18

Strength
3x10 Deadlift @ 50%
3x10 weighted step ups (per leg)
3x10 Goblet squat w/3 sec pause at bottom

WOD
15 min AMRAP
"Double Decker"
15 Power Snatches (75/55)
30 DU's
15 wallballs
30 DU's

Friday, January 12, 2018

Saturday 1/13/18


Jack Frost Competition and CFP turns 5 today!

Good luck to all CFP athletes competing in our Jack Frost Games.  Remember to have fun and enjoy the day.  If your Heat is not up, please take some pictures and post on our Athlete's page.

Taco Bar will be delivered around 12:30p.m. as we celebrate 5 years of CrossFit Plainfield.  A huge thank you to Coach Scott for having a dream, taking a chance, and opening the doors.  Scott has helped 100's of people find their inner strength and become in better shape.  Here's to many more years of helping others.

A big thanks to all of you also for joining CFP and making it what it is today.  Our community speaks for itself.