Friday 12/1/17

Strength
EMOM x 10 mins
Even: 4 in and outs
Odd:  30 sec hold on rings

WOD
20 min AMRAP
300m Run/400m Row
6 ring push ups
9 TTB
12 alternating DB Snatch 55/35

Thursday 11/30/17

Strength
5x3 Cleans

WOD
"Big Nasty"
3 Rounds for Time
7 MU/7C2B/7 burpee pull ups
50 air squats
10 Hang cleans (135/95)

Announcements
Sweatshirt orders are due by 12/1.  Online orders only at:
https://foreverfierce.com/products/crossfit-plainfield-zips

Wednesday 11/29/17

Strength
1 rep max
OHS

WOD
Alternate Tabata (8 rounds each)
Back Squat (empty bar)
DU's

Tuesday 11/28/17

Strength
EMOM x 10 mins
Even: 5 Deadlifts @ 65-70%
Odd: 20 sec handstand hold

WOD
"Voorhees"
13 min AMRAP
55 burpees
55 pull ups
55/40 cal Row
55 HSPU

Monday 11/27/17

Strength
"Weigh Anchor"
Min 1 = 18 abmat sit ups
Min 2 = 12 abmat sit ups
Min 3 = 9 abmat sit ups
Min 4 = 15 abmat sit ups
Min 5 = 6 abmat sit ups
Min 6 = 13 abmat sit ups
Min 7 = 8 abmat sit ups
Min 8 = 7 abmat sit ups
Min 9 = 10 abmat sit ups
Min 10 = max abmat sit ups

WOD
"Three Cheers"
18 min AMRAP
3 KBS (55/35)
3 box jump overs (24/20)
200m Run/Row
6 KBS
6 box jump overs
200m Run/Row
9 KBS
9 box jump overs
200m Run/Row
ETC...

Saturday 11/25/17

TEAM WOD
25 min AMRAP
"Third Wheel"
600m Row (200m each)
90 Mountain climbers
60 Thrusters
Round 1 (75/55)
Round 2 (95/65)
Round 3 (115/80)
Round 4 (135/95)
Round 5 (155/105)
Round 6 (185/135)

Friday 11/24/17

Strength
Tabata Hangs and Holds
HS hold, L-sit hold, dead hang

Partner WOD
Teams of 3
20 min AMRAP
200m farmer carry
60/42 cal row (50/35 cal assault bike)
200m farmer carry
75 wallballs

Thursday 11/23/17

HAPPY THANKSGIVING CFP Family! 
We would like to thank you for all you do to make CFP the place it is and the place you want to be.  As a staff, we love coming to "work" everyday and being able to help you all become stronger, healthier and better than yesterday.  May you enjoy the day with family and friends.

WOD - yes, there is a workout and you won't be disappointed.  Come on in at 8am or 9:30 a.m. and get a workout in before you gobble up all the delicious food.

Wednesday 11/22/17

Strength
DB  Bench Press
3x10

WOD
"Finning"
4 Rounds for Time
10 close grip DB bench press (50/35)
15 DB bent over rows (each)
20 strict press (empty bar)
25 banded pull aparts

Announcements
Thanksgiving class times at 8:00 a.m. and 9:30 a.m.

Tuesday 11/21/17

Strength
Cleans
5x3 @ 65% every 90 secs

WOD
5 Rounds
400m Run
1 round of "DT" (12 deadlifts, 9 hang cleans, 6 push jerk) 155/105

Monday 11/20/17

Strength
1 rep Max Front Squat

WOD
"Blasted"
5 Rounds for Time
20/15 cal Row
10 Front Squats (135/95)

Saturday 11/18/17

TEAM WOD
25 min AMRAP
Teams of 3
10 plate lunges (45/25)
10 ground to OH with plate
20 lateral partner hops
200m Row

Relay style workout - person 1 does entire round then heads to the row then person 2 starts their lunges while #1 is rowing

Announcements:  Great week everyone!  Keep working hard and getting into the gym.
Thank you Greg Mattes, CFP's new Nutritionist, for taking the time to discuss tips and tricks for the holidays.  We can't wait to hear all the helpful information.  By the way, head over to KISS Nutrition on FB and give his page a Like.

Friday 11/17/17

WOD
30 min AMRAP
400m Row
10 box jumps
15 wallballs
20 alternating DB/KB snatch (55/35)

Announcements:  Nutrition Clinic tomorrow!  We will see all those registered at 10:30 a.m. for tips and tricks for getting through the holidays.  If you missed this clinic, be on the lookout for additional nutrition classes coming soon.

Hoodies - We are half-way through the month!  Be sure to get your hoodie order done online.  This makes a great Christmas gift also.  Link is:  https://foreverfierce.com/products/crossfit-plainfield-zips

Thursday 11/16/17

Strength
3 Rounds
15 Deadlifts
12 Back Squats
9 Floor Press

WOD
"Slot Machine"
Teams of 3
7 min AMRAP
50 back squats (135/95)
50 back squats (185/135)
AMRAP back squats (225/155)
REST 3 mins
7 min AMRAP
50 bench press (115/80)
50 bench press (135/95)
AMRAP bench press (155/105)
REST 3 mins
7 min AMRAP
50 deadlift (185/135)
50 deadlift (225/155)
AMRAP deadlift (275/185)

Announcements:  R.E.D. shirts on Friday - show your support for all those who are deployed.
Food Pantry donations are starting to roll in!  Keep it up guys - you know you want to see your favorite Coach knocking out some burpees.

Wednesday 11/15/17

Strength
2-4-6-8-10-10-8-6-4-2
HSPU

WOD
"Criss Cross"
15 min AMRAP
30 DU's (60 singles)
15 Cleans (115/80)
30 DU's (60 singles)
15 TTB

Announcements:  Adaptive athletes were on fire last Wednesday!  Please give these amazing kids a high five and say hello if you are in the gym at 4:30p.m.  Please note that Oly area will be limited to accommodate for space needed for the adaptive program today.  Thanks for your assistance.

Hoodie orders are being accepted until 12/1 online.  You can choose from maroon or black.  Link to order is:  https://foreverfierce.com/products/crossfit-plainfield-zips

Tuesday 11/14/17

Skill
Max height  - Box Jump

WOD
4 Rounds for Time
27/21 cal Row
21 KBS (55/35)
15 goblet squats


Announcements:  Hoodie orders are being accepted until 12/1 online.  You can choose from maroon or black.  Link to order is:  https://foreverfierce.com/products/crossfit-plainfield-zips

Food Drive - CFP is hosting a Food Drive for the Plainfield Food Pantry.  Support those this holiday season. Oh!  Did you hear 5 canned goods gets you a ticket to put in a Coach's cup to do burpees? 

Monday 11/13/17

Strength
5x5 increasing weight
Thrusters

WOD
"Hopped Up"
7 min AMRAP
3 Thrusters (95/65)
3 bar hop burpees
6 Thrusters
6 bar hop burpees
9 Thrusters
9 bar hop burpees
etc.

Cool Down
2 Rounds of Tabata Stretching
Seal Stretch
Child's pose
pigeon right and left leg

Announcements:  Did you forget to sign up for the Nutrition Seminar this weekend?  If so, today is the absolute last day you can do so.

Food Drive - CFP is hosting a Food Drive for the Plainfield Food Pantry.  Support those this holiday season. Oh!  Did you hear 5 canned goods gets you a ticket to put in a Coach's cup to do burpees? 

Saturday 11/11/17

TEAM WOD
21 min AMRAP
400m Row/Run
21 push ups
21 box jumps
15 burpees
9 pull ups

The 21 minute workout and 21 repetitions signify a 21 gun salute, with an exercise for each of the five branches of the Military.  A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops.

Announcements
Today is the last day to reserve your spot at the Nutrition Clinic.  If you have any questions, contact Greg or see a Coach for more information.

Friday 11/10/17

WOD
"Three Wise Men"
4 min AMRAP
5 hang squat snatch (135/95)
10 bar facing burpees
Rest 2 mins
4 min AMRAP
10 power cleans (135/95)
20 pull ups
Rest 2 mins
4 min AMRAP
15 box jump overs
30 wallballs

Cool Down
Mobility

Announcements: Last day to register for the Nutrition Clinic is tomorrow.  Reserve your spot on ZenPlanner (under Events)!

Thursday 11/9/17

Strength
15 min EMOM
Min 1 - 2 Rope Climbs
Min 2- 20 sec max effort assault bike
min 3 - 6 knees to elbows
min 4- max DU's
min 5 - 4 shoot throughs

WOD
5 Rounds for Time
200m Row
5 Muscle Ups

Wednesday 11/8/17

WOD
Bear Complex
5 Rounds for max load

Bear Complex -7 sets of the complex = 1 load
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Cash out
50 supermans

Tuesday 11/7/17

Strength
EMOM x 10 mins
Even: 10 pistols
Odd: 30 sec dead hang

WOD
"Mario Party"
50 hollow rocks
40 push ups
30 box jumps
20 pull ups
10 dips
40 hollow ricks
30 push ups
20 box jumps
10 pull ups
30 hollow rocks
20 push ups
10 box jumps
20 hollow rocks
10 push ups
10 hollow rocks

Monday, 11/6/17

Strength
5x3 Snatch Balance

WOD
5 min AMRAP
15-12-9
Cal Row
Power Snatch (95/65)
REST 5 mins
5 min AMRAP
15-12-9
Cal Row
OHS (95/65)

Saturday 11/4/17

TEAM WOD
Teams of 3
Buy in - 12 tire flips
100 cal row
100 box jump overs
100 thrusters
100 C2B
100 thrusters
100 box jump overs
100 cal row
cash out - 12 sled pushes

Announcement - Nutrition seminar registration deadline is 11/11.  Sign up on ZenPlanner (under Events, not available on the APP) today to reserve your spot. 

Friday 11/3/17

                                          HERO WOD

"Arnie"
21 TGU (right arm) (55/35)
50 KBS
21 OHS left arm
50 KBS
21 OHS right arm
50 KBS
21 TGU left arm

Cool down/mobility
Foam Roll

Thursday 11/2/17

Skill
Handstand holds, handstand walking, handstand push ups

WOD
50 mtn climbers, 200m Run, 10 sit ups
40 mtn climbers, 200m Run, 20 sit ups
30 mtn climbers, 200m Run, 30 sit ups
20 mtn climbers, 200m Run, 40 sit ups
10 mtn climbers, 200m Run, 50 sit ups