Saturday 10/01/16

MOVING DAY

CrossFit Plainfield will be closed for our big move to 24119 Riverwalk Court, #137, Plainfield, IL.  Please consider helping us move. Even an hour or two helps!

Friday 9/30/16

Class Warm Up

"Simon Says"


Skill

"Rowling"
100m Row - 10 frames

WOD
*When fail 800m Run

0-3 mins
(2 rounds)
50 DU's
10 Deadlifts 225/185

3-6 mins
(2 rounds)
55 DU's
12 Deadlifts

6-9 mins
(2 rounds)
60 DU's
14 Deadlifts

continue until you fail (15 min cap) 

Thursday 9/29/16

Class Warm Up

"Duck Walk Tag"


Skill

Gymnastics Progressions
(tripods, headstand, handstand holds, shoulder taps, handstand walks)

WOD

"Elephant in the Room" 

(Acquire 7000# with overhead movements)
*Push Press
*Push Jerk
*Wallballs
*Medball slams
*KB Snatch
*OHS, etc.

Wednesday 9/28/16

Class Warm Up

200m Run
10 K2E
10 Burpees
10 Strict press

Strength

Strict Press 

7 (50% 1RM), 5 (65%), 5 (75%), 3+ (85%)

WOD

"Kelly" - 20 min cap

5 Rounds for Time

400 m run

30 Box Jumps (24/20)

30 Wall Balls (20/14) 

Tuesday 9/27/16

Class Warm Up

1 min single jump ropes
10 wallballs
10 Front squats
10 T2B

Strength

Front Squats
5 x 5 @ 65%
60 sec rest between reps

WOD
2 min Row (cals)
1 min Rest
2 min hang squat clean 95/65
1 min Rest
2 min Row
1 min Rest
2 min T2B
1 min Rest
2 min Row
1 min Rest
2 min Dips

Monday 9/26/16

Class Warm Up

30 sec Handstand Hold
Kip Swings
10 Squats
10 Burpees
Calf Stretch

Strength

EMOM x 10 mins
Even: 10 KB Cleans
Odd: 10 HSPU or 4 mat walks

WOD
2 Rounds
400m Run
40 air squats
30 sit ups
20 push ups
10 pull ups

Saturday 9/24/16

TEAM WOD

15 min AMRAP
Partner 1: Max KBS (55/35)
Partner 2: 200m Run with wallball (20/14)
Partners switch back and forth between Run and KBS

Friday 9/23/16

Class Warm Up

Dive Bomb Push ups
Grasshoppers
Jumping Jacks
Walking Knee Hugs
Backward Jog

WOD

5-4-3-2-1
*Check your old score and try to beat it!

Stamina
15 min. AMRAP
25 DU's
20 OH walking lunges (25/45# plate)

Mobility
Calf Stretch/Smash

Thursday 9/22/16

Class Warm Up

Garbage Ball - Game

WOD

20 goblet squats -then-
9 Ground to OH (95/55)
2 KBS (55/35)
8 Ground to OH
4 KBS
7 Ground to OH
6 KBS
6 Ground to OH
8 KBS
ETC. to 1 Ground to OH
18 KBS

Mobility
Hip Opener/Shoulder Opener
Work on 1 mobility that is your GOAT also

Wednesday 9/21/16

Class Warm Up

Squat Therapy
Hip Opener
10 Cleans
10 pull ups
20 mountain climbers
5 jump squats

Strength

Front Squat
3-3-3-3 (75-80%)

WOD

12 min. AMRAP
10 cleans (165/115)
15 wallballs (20/14)

Cash Out
30 sec L-sits
25 DU's
(4 sets on own)

Tuesday 9/20/16

Class Warm Up

Bergner warm up
5 Ring Rows
5 Burpees
5 push ups
5 slow squats
Run 200m

Strength

EMOM x 12 mins.
Even: 5 Hang Snatch (50%)
Odd: 10 air squats

WOD

4 Rounds
30/20 cal Row
30 sit ups
3 rope climbs

Monday 9/19/16

Class Warm Up

10 Banded squats
10 Deadlifts
10 Push Press
25 DU
Run 400m

Strength

"CrossFit Total"
15 mins to find Back Squat Max
15 mins to find Shoulder Press Max
15 mins to find Deadlift Max

*Note: This may is a max for the DAY. It may or may not be a PR 

Saturday 9/17/16

Team WOD

Teams of 2
"Fatal 40"
40 wallballs
40 hang cleans 95/65
40 pull ups
40 box jumps
40 push ups
40 KBS 55/35
40 sit ups
40 squats
40 DU's
40 TTB
40 Burpees

Friday 9/16/16

Class Warm Up

2 Rounds
30 seconds of pull ups
30 seconds of push ups
30 seconds of sit ups
30 seconds of squats
Row 200m

Strength

Squat Cleans
5-3-3-1-1

WOD

"Tabatas"
Row for Calories
Sit ups
Jumping Squats
TTB
Deadlifts

Thursday 9/15/16

Class Warm Up

"Pizza Delivery"

Strength

4 sets of partner strict pull-ups (max reps)
(Partner assists minimal amount to achieve a strict pull-up)
Rest 2 mins. between reps and complete the following
30 mountain climbers
14 goblet lunges

WOD

"The Magic 50"
5 Rounds
5 KB Snatch per arm
5 KBS per arm (Russian)
10 Burpees
Rest 60 secs between rounds

Mobility
Wall Stretch and foam roll lower back/hamstrings

Wednesday 9/14/16

Class Warm Up

Samson Stretch
Lunge and Twist
Bear Crawl
Butt kickers/High Knees
Run 200m

Strength

Front Squat
5 x 5 (50-65%)

WOD

3 min AMRAP
1 press 115/75
3 push press
5 push jerks

REST 3 mins
3 min AMRAP
Max Ring Dips

REST 3 mins.
3 min AMRAP
Max Push ups

Tuesday 9/13/16

Class Warm Up

Squat Therapy
10 pass thrus
20 mountain climbers
10 KBS
2 wall walks

Strength

EMOM x 10
Even: 10 Shoulder Taps
Odd: 10 Box Jumps

WOD

For Time:
50 Burpees
40 sit ups
30 KBS
20 pull ups
10 HSPU or 5 wall walks
Run 400M

Monday 9/12/16

Class Warm Up

Farmers and Lumberjacks

WOD

"Grace" for Time
30 Clean & Jerks (135/95)

Stamina

Shoulder Mobility - 10 mins

'then'

Rotating Circuit
30 battle ropes
Down and Back Sled push (heavy as possible)
10 pistols

Saturday 9/10/16

TEAM WOD

In observance of 9/11 we will be 

completing a Hero WOD. Please come dressed in red, white, and blue

"Hotshots 19"

Six rounds for time of:
30 Squats
19 Power clean, 135/
7 Strict Pull-ups
Run 400 meters

Friday 9/9/16

Class Warm Up

Couch stretch

10 banded squats

10 push ups

10 supermans

Run 200m

Strength

15-20 mins.
"Goat Work"

WOD

"Spell Your Name workout"

A - 30 mountain climbers

B - 20 sit ups

C - 30 squats
D - 15 push ups
E - 1 min wall sit
F - 10 Burpees
G - 10 pull ups
H - 20 KBS
I - 15 Lunges
J - 100m Run
K - 10 Ring Rows
L - 30 sec plank
M - 30 mountain climbers
N - 15 goblet squats
O - 20 sit ups
P - 30 squats
Q - 15 push ups
R - 10 Ring Rows
S - 20 Lunges
T - 100m Run
U - 20 KBS
V - 20 V-ups
W - 15 wallballs
X - 1 min wall sit
Y - 10 pull ups
Z - 40 DU

Thursday 9/8/16

Class Warm Up

Cherry pickers

10 banded squats

10 Snatch (PVC/bar) 

10 inchworm push ups

Row 300m 

Strength

Back Squat 5 x 5

(50-65%)

WOD

AMRAP in 12 mins
400 m run then

5 Power Snatch (75/55)

10 front rack lunges

Wednesday 9/7/16

Class Warm Up
Kip Swing
5 pull ups
20 DU
10 KBS

Strength
EMOM x 10
Even: 25 DU
Odd: 30 sec. Plank Holds

WOD
4 Rounds for Time:
15 KBS (55/35)
10 Deadlifts (155/115)
10 Floor Swipers
5 Pull ups

Tuesday 9/6/16

Class Warm Up
"Simon Says" Game

Strength
Strict Press
(Find weight for today's workout)
@60%

WOD
"Death by Strict Press" - 10 mins
1 min = 6 lunges, 1 Strict press
2 min = 6 lunges, 2 Strict press
3 min = 6 lunges, 3 Strict Press
4 min = 6 lunges, 4 Strict Press
5 Min = 6 lunges, 5 Strict Press
6 min + only Strict press
*When strict presses fail, switch to Push Press/Push Jerk
*Only Strict reps count in scoring

Monday 9/5/16

Hero WOD

Half "Griff" for Time:

Run 800 meters
Run 400 meters backwards

then in Teams of 2

"DT"

5 Rounds
12 Deadlift (155/105)
9 Hang Cleans
6 Push Jerks

Saturday 9/03/16

Team WOD

Teams of 2

70 push ups

60 medball Russian Twists

50 DU

40 box jump (24/20)

30 Deadlifts (185/125)

20 wallballs (20/14)

10 pull ups

*Then go back up

Friday 9/02/16

Class Warm Up

Forearm Stretch

Couch Stretch

10 KBS

Superman/Hollow flips

TGU

Run 

Strength

20 min running clock

Bench press

(Work up to a heavy set of 3)

WOD

10 min AMRAP

2 TGU (55/35) each arm

10 weighted lunges

5 T2B

Cash out: Max Farmer Carry AHAP