Saturday 12/1/18

TEAM WOD
Teams of 3 (135/95)
90 cal Bike, 100 power cleans
90 cal Row, 80 push jerks
90 cal Bike, 60 front squats
90 cal Row, 40 clusters

Friday 11/30/18

WOD
"Lumpy"
3 Rounds for Time
250m Row
6 Power Cleans (135/95)
6 Thrusters
9 Deadlifts
9 SDLHP

Thursday 11/29/18

Strength
3x10 box jumps (30/24)
3x10 front rack lunges (each)
3x10 weighted hip bridges

WOD
4 Rounds (not for time)
10 close grip bench press
15 DB bent over rows (each arm)
20 strict press (empty bar)
25 banded pull aparts

Wednesday 11/28/18

Strength
EMOM x 12 mins
Even: 2 Snatch grip DL + 1 Snatch high pull
Odd:  5 barbell roll outs

WOD
"Over the Hill"
30 TTB
40 Snatch (75/55)
50 DB box step overs (35/20)
40 Snatch
30 TTB

Tuesday 11/27/18

Strength
3x10 split squats (each leg)
3x10 back squats @ 55%
3x10 weighted good mornings

WOD
"Where's Waldo"
400m Row
40 wallballs
40 DU
300m Row
30 wallballs
30 DU
200m Row
20 wallballs
20 DU
100m Row
10 wallballs
10 DU

Monday 11/26/18

Strength
Handstand work
4 Rounds
20 sec handstand hold (wall/freestanding)
10 hip taps (wall/box/plank)
20 ft. walk (2 wall walks)

WOD
"Almost Nate"
15 min AMRAP
2 Ring MU
4 HSPU
8 KBS (70/55)

Saturday 11/24/18

TEAM WOD
24 min AMRAP with a partner
40 box jumps
100 mountain climbers
40 pull ups
100 singles
40 DB snatch

Friday 11/23/18

TEAM WOD
"Black Friday"
With a partner
100 back squats
25 synchro barhop burpees
100 push press
50 synchro weighted sit ups
100 thrusters
25 synchro barhop burpees

Thursday 11/22/18

Announcements: Holiday Hours for Thursday are 8:00 am and 9:15 am; Friday 9:00 am Team WOD; Saturday and Sunday normal business hours. Reminder: Please bring in a toy for the Toy Drive and place in the boxes upfront.

Happy Thanksgiving to our CrossFit Plainfield family. Have a safe and fun holiday!

WOD
Thanksgiving with the Girls
With a Partner
Angie's house: 20 pull ups, 20 push ups, 20 sit ups, 20 air squats
Helen's house: 400m Row, 21 KBS (55/35), 12 pull ups
Fran's house: 15 Thrusters (95/65)
Nancy's house: 400m Row, 15 OHS (95/65)
Grace and Isabel's jouse: 20 G2OH (95/65)
Kelly's house: 400m Row, 30 box jumps, 30 wallballs

Wednesday 11/21/18

Strength
3x20 KBS (AHAP)
3x10 pistols (5 each leg)
3x10 OH walking lunges (10 each leg)

WOD
"Power Wash"
3 rounds for max reps (135/95)
Power Cleans 30 sec, 30 sec rest
Power Cleans 25 sec, 35 sec rest
Power Cleans 20 sec, 40 sec rest
Power Cleans 15 sec, 45 sec rest
Power Cleans 10 sec, 50 sec rest


Announcements: Holiday Hours for Thursday are 8:00 am and 9:15 am; Friday 9:00 am Team WOD; Saturday and Sunday normal business hours. Reminder: Please bring in a toy for the Toy Drive and place in the boxes upfront.

Tuesday 11/20/18

Strength
10-1 reps of
DB strict press (35/20)
Bench press (95/65)
Rig Dips

WOD
"It's not called Gym"nice"tics
12 min AMRAP
3 C2B
5 HSPU
7 Burpees


Announcements: Holiday Hours for Thursday are 8:00 am and 9:15 am; Friday 9:00 am Team WOD; Saturday and Sunday normal business hours. Reminder: Please bring in a toy for the Toy Drive and place in the boxes upfront.

Monday 11/19/18

Strength
3x10 deadlifts @ 50%
3x10 weighted box step ups (each leg)
3x10 goblet squats w/3 sec pause at bottom

WOD
"S-U-M-O"
3 Rounds for Time
500m Row
50 SDLHP (75/55)
25 TTB

Saturday 11/17/18

TEAM WOD
Teams of 3, 25 min AMRAP
600m Row (200m each)
90 mtn climbers (30 each)
60 thrusters (20 each)
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95
Round 5 - 155/105


Reminders: Sign up for Holiday classes in Zen. Bring in a new toy for ages toddler to 12 years old to help with the Toy Drive.

Friday 11/16/18

WOD
"Deadmeat"
2000m row, 100 DU, 27 Deadlifts (205/145)
1000m row, 100 DU, 21 Deadlifts
500m row, 100 DU, 15 Deadlifts

Thursday 11/15/18

Strength
3x10 Front squats @ 50%
3x10 hip extensions
3x20 jumping lunges

WOD
"Mario Party"
50 sit ups
40 push ups
30 box jumps
20 pull ups
10 dips
40 sit ups
30 push ups
20 box jumps
10 pull ups
30 sit ups
20 push ups
10 box jumps
20 sit ups
10 push ups
10 sit ups

Wednesday 11/14/18

WOD
20 min EMOM
Min 1 - rope climb
Min 2 - 2 stone to shoulders
Min 3 - bear crawl down and back
Min 4 - 10/8 cal on Bike
Min 5 - 15 wallballs (30/20)

Stamina
ROMWOD

Tuesday 11/13/18

Strength
EMOM x 10 mins
Even: 2 hang snatch + 1 power snatch
Odd: 15 hollow rocks

WOD
"Wheels Up"
4 min AMRAP
12 bar hop burpees
12 power snatch (95/65)
Rest 3 mins
4 min AMRAP
12 bar hop burpees
10 power snatch (105/75)
Rest 3 mins
4 min AMRAP
12 bar hop burpees
8 power snatch (115/85)

Monday 11/12/18

Strength
3x10 box jumps (30/24)
3x10 front rack lunges (each leg)
3x10 weighted hip bridge

WOD
"Breakout"
3 Rounds for time
500m Row
20 KB cleans (70/55)
15 HSPU

Saturday 11/10/18

TEAM WOD
30 min AMRAP with partner
5 Deadlifts (225/155)
10 push ups
15 wallballs

Friday 11/9/18

WOD
"Jack"
20 min AMRAP
10 push press (115/85)
10 KBS (55/35)
10 box jumps (24/20)

Your votes were tallied and "Jack" won as the Hero WOD for today. Please wear your R.E.D. shirt to honor our military and those who served or are serving our country. 

Thursday 11/8/18

Strength
15 mins
3x10 split squats (each leg)
3x10 back squats @ 50%
3x10 Russian leans

WOD
"Oh my Core"
3 sets NFT
30 superman
40 weighted sit ups
50 Russian twists
20/15 cal bike b/w sets

Wednesday 11/7/18

Strength
14 mins of pull up or Muscle up work

WOD
"Liquid Cocaine"
5 Rounds for Time
5 power Clean and Jerk (155/105)
10 C2B

Tuesday 11/6/18

Strength
15 mins
3x20 KBS (AHAP)
3x10 Romanian Deadlift (AHAP)
3x20 OH walking lunge (empty bar)

WOD
"Candidate"
7 min AMRAP
20 DB push press (50/35)
40 DU (80 singles)

Monday 11/5/18

Strength
20 mins to find 1 rep max
Front Squat

WOD
"Thin Air"
4 Rounds for Time
40 air squats
30 sit ups
15/10 cal bike or row

Saturday 11/3/18

TEAM WOD
"Zombie vs. Human"
With Partner
Run/Row 800m
20 DU/40 singles
40 lunges
60 sit ups
40 push ups
20 ring rows
Run 400m/Row 500m

Friday 11/2/18

WOD
"Debate"
20 min AMRAP
30 OHS (95/65)
30 box jumps (24/20)
30 TTB
30 Alt. DB Snatch (55/35)

Stamina
ROMWOD