Saturday 12/30/17

Team WOD
Last WOD of 2017!

Friday 12/29/17

Strength
Rowing intervals
Row 200m then rest 1 min for 5 rounds

WOD
"Back Asswards"
3 rounds for Time
40 reverse single unders
30 reverse lunges
20 mat backward farmer carry (55/35)
10 reverse burpees

Thursday 12/28/17

Strength
5x3 snatch grip deadlift @125% of 1 rep max snatch
5x3 snatch pulls @100% of 1 rep max snatch

WOD
"Over and Out"
20 power snatch (95/65)
20 lateral bar hop burpees
20 OHS
20 lateral bar hop burpees
20 squat snatch

Wednesday 12/27/17

WOD
(30 mins)
10 rounds of
30 sec pull ups
30 sec rest
30 sec v-ups
30 sec rest
30 sec dips
30 sec rest

Stamina
10 mins of mobility

Tuesday, 12/26/17

Strength
E2MOM x 12 mins
1 Squat clean + 1 Front squat + 1 Jerk

WOD
"Wiped Clean"
5 Rounds (4 mins each round)
30 air squats
20/15 cal Row
7 Clean and Jerks (115/80)

Friday 12/22/17

WOD
"Nightmare before Christmas"
25 min AMRAP in teams of 3
70/60 cal row, 70 bar facing burpees, 70 power snatch (75/55)
60/50 cal row, 60 bar facing burpees, 60 power snatch (95/65)
50/40 cal row, 50 bar facing burpees, 50 power snatch (115/80)
40/30 cal row, 40 bar facing burpees, 40 power snatch (135/95)
30/20 cal row, 30 bar facing burpees, max power snatch (155/105)

Announcements
Saturday is the Ugly Sweater/Christmas attire workout, coaches burpees, and social.  Please bring a treat or beverage to share.  We look forward to hanging out with all of you.

Thursday 12/21/17

Strength
EMOM x 10 mins
Even: 5-10 dips
Odd: 5-10 Australian pull ups

WOD
"Elf"
8 rounds each of 20 secs on/10 secs off
mountain climbers
sit ups
KBS (55/35)
shuttle sprints

Wednesday 12/20/17

Strength
20 mins to find a 1 rep max of your choice

WOD
"The Grinch"
20 hang power cleans (95/65)
20 front squats
20 push press

Announcements
Have you scheduled your 2018 Goal Review with Scott yet?  How about signing up for the upcoming 4 week Nutrition and Fitness Challenge?

Tuesday 12/19/17

Strength
12 mins of Double under work

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 Box jumps (24/20)
30/21 cal row
30 TTB

Monday 12/18/17

Strength
EMOM x 12 mins
Even: 10 single leg KB box squats
Odd: 14 Russian Twists with KB

WOD
"Polar Express"
10 strict pull ups, 100m run/row
10 strict pull ups, 100m run/row
10 strict pull ups, 100m run/row
20 push ups, 100m run/row
20 push ups, 100m run/row
20 push ups, 100m run/row
30 air squats, 100m run/row
30 air squats, 100m run/row
30 air squats, 100m run/row

Saturday 12/16/17

TEAM WOD
With a partner, split reps
100 mountain climbers
75 wallballs
50 deadlifts
25 TTB
50 deadlifts
75 wallballs
100 mountain climbers

Friday 12/15/17

WOD
"Adderall"
0-7 mins 1000/800m Row then max Clean and Jerk (135/95)
7-11 Rest
11-16 800m/600m Row then max Power Snatch (115/80)
16-20 Rest
20-24 500/400m Row then max Thrusters (95/65)

Thursday 12/14/17

Strength
EMOM x 4 mins
3 OHS @ 65%
Rest 2 mins then
EMOM x 4 mins
2 Snatch balance @ 50-60% of max snatch
Rest 2 mins then
EMOM x 4 minis
1 Snatch balance + 1 OHS AHAP

WOD
"Rock 'n Roll"
5 Rounds for Time
30 DU's (60 singles)
20 Hollow rocks
10 push ups

Wednesday 12/13/17

Strength
12 mins Muscle up or pull up work
Muscle ups EMOM x 12
Min 1 - 5 hips to bar/rings
Min 2 - 5 strict transitions
Min 3 - 1 muscle up + 4 dips

Pull ups EMOM x 12
Min 1 - 3 wide grip Australian, 3 regular grip, 3 close grip
Min 2 - 5-10 strict pull ups with or without a band
Min 3 - 5-10 scap pull ups

WOD
"Hindsight"
20 min AMRAP
RX
2 bar muscle ups
4 strict HSPU
8 DB Hang squat cleans (50/35)

Option A
7 C2B
7 DB push press (50/35)
7 DB Hang squat Clean (50/35)

Option B
7 pull ups
7 DB push press (35/25)
7 DB front squats (35/25)

Tuesday 12/12/17

Strength
EMOM x 10 mins
Even: 10 single leg KB deadlift (AHAP)
Odd: 5 KB Sumo Deadlift High Pull

WOD
"Free Bird"
Teams of 3
20 min AMRAP
7 KBS (70/55)
7 box jump overs
7 burpees
Athlete completes a full round before next teammate begins

Monday 12/11/17

Strength
12 mins to build to a heavy 2 rep Front Squat

WOD
"Eikaj"
30 pull ups
50 thrusters (45/35)
1000m row

Stamina
Acquire 2 mins of hollow rock holds and 2 mins of superman holds

Saturday 12/9/17

TEAM WOD

For time with a partner
100 SDLHP
100 box jumps
100 push press (115/75)
100 KBS (55/35)

Every break up of the reps athletes perform 3 burpees
Must complete all of one movement before moving on to the next one

Friday 12/8/17

WOD
"Liam"
1000m Row
100 TTB
50 Front Squats (155/105)
10 rope climbs
1000m Row

Thursday 12/7/17

Strength
EMOM x 10 mins
Even: 5-10 HSPU
Odd: 6- 10 Pistols

WOD
"Long Gone"
5 Rounds (Fight Gone Bad style)
1 min @ each station max reps
1 min rest between rounds

Wallballs (20/14)
Snatch (75/55)
Cal Row/Bike

Wednesday 12/6/17

Strength
20 mins
1 rep max Bench Press

WOD
"Undead"
5 Rounds for Time
15 Deadlifts (155/105)
25 abmat sit ups

Tuesday 12/5/17

Strength
12 mins to build to a heavy Clean and Jerk (single)

WOD
"Gwen"
15-12-9
Unbroken Clean and Jerks

Stamina
50 supermans

Monday 12/4/17

Strength
"100 pulling things"
Do one max set then move on to the next until 100 total reps are complete
RX- strict MU, kipping MU, strict pull ups, kipping C2B, kipping pull up, butterfly pull up, ring row
Intermediate - Bar MU, strict pull up, kipping C2B, kipping pull up, butterfly pull up, ring row
Scaled - banded strict pull up, strict ring row, low bar knee pull up, jumping pull up

WOD
20 min AMRAP w/partner
20 Thrusters (115/75), 20 box jumps, 20 burpees
30 Thrusters (95/65), 30 box jumps, 30 burpees
40 Thrusters (75/45), 40 box jumps, 40 burpees
50 Thrusters (45/35), max cal Row

Saturday 12/2/17

TEAM WOD
30 min AMRAP with partner
30 medball cleans (15 each)
20 burpee medball over wall
400m Run or 500m Row

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

Wednesday 11/1/17

Strength
Rowing Intervals (max calories)
1 min on/1 min off for 10 mins

WOD
15 min AMRAP
15 TTB
12 DB reverse lunges (50/35)
9 DB Clean and Jerks

Tuesday 10/31/17

                                      HAPPY HALLOWEEN

Strength
"Spooky Sprint"
Teams of 2
60 cal Row
50 pull ups
40 burpees

WOD
"Pumpkins and Broomsticks"
15 min AMRAP
400m team medball run then
15 medball cleans (20/14)
12 jumping medball front squats
9 medball front squats
AND
15 hang power snatch (95/65)
12 hang power cleans
9 push press

Monday 10/30/17

Warm up
350m Row then
2 Rounds
10 squats
5 push ups
10 good mornings
10 Cossack squats
5 burpees

WOD
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

Saturday 10/28//17

"Frannie"
50 DU's (100 singles)
50 abmat sit ups
21 Thrusters (95/65)
21 Pull ups
40 DU's (80 singles)
40 abmat sit ups
15 Thrusters
15 Pull ups
30 DU's (60 singles)
30 abmat sit ups
9 Thrusters
9 Pull ups

Friday 10/27/17

Warm up
Game - you don't want to be late today!

WOD
10 Rounds
2 Stone to Shoulder
2 length of the rig Farmer Carry (55/35)
2 length of the rig waiter carry
200m Row

Cool Down
Foam roll/foot smash

Thursday 10/26/17

Strength
High hang squat snatch
5x3 @ 60% increasing weight

WOD
15 min AMRAP
200m Run
20 mtn climbers
2 Rope Climbs (1 rope climb, 3 sit to stands)

Wednesday 10/25/17

Strength
Death by Muscle up/C2B/pull up/ring row

WOD
4 Rounds for Time
21 Deadlifts (135/95)
15 Box jump overs (24/20)
9 Push jerk (135/95)

Tuesday 10/24/17

Strength
EMOM x 10 mins
Even: 2 wallwalks
Odd: 10-15 Hollow rocks

WOD
12 min AMRAP
3 wallballs (20/14)
3 KBS (55/35)
3 cal Row
6 wallballs
6 KBS
6 cal Row
increasing 3 reps each round

Monday 10/23/17

Strength
Front Squats
5x5 with a 2 min rest between sets

WOD
15 min AMRAP
200m Run
2 Rope Climbs

Saturday 10/21/17

TEAM WOD
Teams of 3-4
2000 Reps
Singles, sit ups, lunges, dips, supermans, mountain climbers, wallballs, cal rowing, KBS, goblet squats, DB press,
Max of 100 reps per person per exercise

Friday 10/20/17

HERO WOD
"Bowen"
3 Rounds for Time:
800m Run
7 Deadlifts (275/185)
10 Burpee Pullups
14 single arm KB Thrusters (55/35)
20 Box Jumps

Thursday 10/19/17

Strength
1 to 10 V-ups
5 to 1 Rope Climbs

WOD
Power Snatch
3x3 same weight
2x3 same weight
3x1 same weight
Rest 2 mins between sets
3x60 sec plank holds

Wednesday 10/18/17

Strength
3 Rounds
"Mixed Tabata"
Dead Hang
Bent Arm
Ring Support
Wall Sit
Hollow

WOD 
"War Path"
800m Run
6 rounds of "The Chief"
3 Power Cleans (135/95)
6 Push ups
9 Squats
400m Run
4 Rounds of "The Chief"
200m Run
2 Rounds of "The Chief"

Tuesday 10/17/17

Strength
Max Effort
0-2 min HSPU
2-4 min Rest
4-6 min DU's
6-8 min Rest
8-10 min TTB

WOD
10 min AMRAP
3 MU's
6 Push Press (115/75)
9 SDLHP

Monday 10/16/17

Strength
Within 5 sets, build to a
heavy 3 OHS

WOD
3 min AMRAP
21 OHS (75/55)
21 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
18 OHS (95/65)
18 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
15 OHS (115/80)
15 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
12 OHS (135/95)
12 Bar hop burpees
Max cal Row

Saturday 10/14/17

TEAM WOD
20 min AMRAP
5 TTB
10 jumping lunges
15 KBS

*Partner must complete full round before switching
*Plank hold while partner completes round

Friday 10/13/17

"BAD MEDICINE"
3 rounds for Time
400m Run with medball (20/14)
25 wallballs
25 medball cleans (touch and go)
25 OHS with medball

Thursday 10/12/17

Skill
EMOM x 10 min
2 TGU (Turkish Getup)

WOD
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees

Wednesday 10/11/17

Strength
E2MOM
5 sets of 1 power clean & 1 push jerk

WOD
1000m Row
50 Thrusters
30 C2B

Tuesday 10/10/17

Skill
EMOM x 15 mins
Min 1 - Rope Climb
Min 2 - 5 strict ring rows
Min 3 - 5 candlesticks

WOD
10 min AMRAP
Bear crawl down and back
10 single leg deadlifts (55/35)
15 KBS

Monday 10/9/17

Strength
EMOM
1 Snatch until failure
1000m Run at failure

Stamina
3 sets
Unbroken max push ups
Rest 2 mins between sets

Saturday 10/7/17

TEAM WOD
20 min AMRAP with partner
400m Run while partner does AMRAP KBS then switch
400m Run while partner does AMRAP Sit ups then switch
400m Run while partner does AMRAP push ups then switch
AMRAP push press (95/65) with remaining time only 1 person working at time

(Both partners do all the movements)

Friday 10/6/17

Warm up
Game
Banded good mornings
calf stretches
1 arm KB deadlifts

WOD
10 min AMRAP
3 synchronized burpee box jump overs (24/20)
3 synchronized deadlifts (225/155)
6 sychhronized burpee box jump overs
6 deadlifts
etc.

Thursday 10/5/17

Warm up
400m Run with partner
Inchworm Races

WOD
100 calorie Row
100 TTB

Wednesday 10/4/17

Warm up
Partner Row then game

WOD
50 synchronized wallballs (20/14) (14/10)
30 cleans (135/95) (95/65)
50 synchronized wallballs
20 cleans (185/135) (135/95)
50 synchronized wallballs
10 cleans (225/155) (155/105)

Tuesday 10/3/17

Warm up
Hot Lava

WOD
120 DU's each (120 singles)
120 C2B each
120 hang snatch each (95/65) (65/45)
120 DU's each

Monday 10/2/17

Homecoming Week!

Warm up
Partner 400m Run
Wheelbarrow walks
Partner wallballs
Partner stretches

WOD
9-15-21 (95/65) (65/45)
Synchronized thrusters
Synchronized bar hop burpees

Announcement
Homecoming Week!   We will be doing partner workouts this week. Do not worry if you don't have a partner, we will pair you up at the gym.  This is going to be a great week.

Saturday 9/30/17

TEAM WOD
50 Thrusters
50 Pull ups
50 S2OH
200 DU's
50 Snatch
50 Thrusters

Friday 9/29/17

Warm up
400m Run with medball (partner)
20 partner medball sit ups
20 partner push ups
20 partner wallballs

WOD
"Tabata Me Crazy"
*HSPU
*Supermans
*Sit ups
*Mountain climbers

Thursday 9/28/17

Warm up
CrossFit Poker

WOD
7 min AMRAP
5 Box Jumps (30/24)
3 Cleans (225/155)

Cash Out
1000m Row 

Wednesday 9/27/17

Warm up
Row/Run 300m
then 2 Rounds
10 KB Thrusters
10 Thoracic high fives
10 sots presses w/PVC
20 line hops

WOD
30 min AMRAP
0-15:00 
5 Snatches (115/85)
11 Wallballs (20/14)
14 push ups

15:00-30:00
5 Muscle ups
12 Burpees
20 DU's (40 singles)

Tuesday 9/26/17

Warm up
200m Run
then 5 min AMRAP
10 KBS
6 spiderman lunges
1 bear crawl
5 PVC pass thru
10 lunges
5 jump squats

WOD
5-5-5-5-5
OHS

Stamina
1000m Run

Monday 9/25/17

WOD
5 Rounds for Time
500m Row
15 Floor Press (135/95)

Stamina
Spend 6 mins doing any of the following movements
1 min on/1 min off
Plank hold
Side planks
Russian twisters
Hollow rocks
L sit hold

Saturday 9/22/2017

TEAM WOD

20 min AMRAP with a Partner
2000m Row*
150 wallballs*
Max T2B

*One partner must be holding a handstand throughout the row and wallball part

Friday 9/22/17

WOD
21-15-9
Front Squat (185/125)
Medball sit ups (20/14)

After Party
Acquire 1 min of each hold
L-sit
Dead hang
Bent arm hang
Handstand hold

Thursday 9/21/17

Warm up
300m Row then
4 min AMRAP
15 jumping jacks
20 mountain climbers
3 mat walks
5 PVC pass throughs

WOD
5 Rounds for Time
400m Run
15 left arm KB Snatch (35/25)
15 right arm KB Snatch (35/25)

After Party
EMOM x10
Even: Dips
Odd: Pull ups

Wednesday 9/20/17

WOD
7-7-7-7-7-7-7
Deadlift

After Party
"Rowling" challenge

Tuesday 9/19/17

Announcement

Tomorrow's workout will be determined by the weather! Be prepared for anything.

Monday 9/18/17

WOD

10 Rounds for Time
9 Thrusters (95/65)
35 DU's (35 singles)

Saturday 9/16/17

Team WOD

With a partner
6 min AMRAP
100m Run
Max Deadlifts (185/135)

Rest 2 mins

6 min AMRAP
100m Run
Max Push Press (95/65)

Rest 2 mins

6 min AMRAP
Max 100m Farmer Carry Relay (55/35)

Friday 9/15/17

WOD "Triple G Chipper" 100 pull ups 80 straight leg sit ups 60 alt leg pistols 40 cal row 20 push press w/ dumbbell

Thursday 9/14/17

Warm up

Singles
Leg Swings
Thoracic High Fives
Mountain climbers
Tuck Jumps
One arm thrusters w/kb

WOD

"Nifty Fifty"
50 Box Jumps
50 KBS
50 K2E
50 Wallballs
50 Burpees

Wednesday 9/13/17

WOD

"Bend and Snap"
27-21-15-9
Squat cleans (95/65)
Dips

Tuesday 9/12/17

Warm Up

300m jog
Butt Kickers
High Knees
Push ups
OHS with PVC

Strength

Heavy Snatch Day
1-1-1-1-1-1-1
80% of 1 RPM

Stamina
8 min EMOM
Even: 5 Burpees
Odd: 20 mountain climbers

Monday 9/11/17

9/11 Tribute WOD 

2001m Run

11 Box Jumps

11 Thrusters (125/85)

11 C2B

11 Power Cleans (175/115)

11 HSPU

11 KBS

11 TTB

11 Deadlift (170/115)

11 Push Jerks (110/75)

2001m Row

Saturday 9/9/17

Competition Day!

There will be no Team WOD today!  

CFP is hosting the WorldWide WOD competition and wish all the athletes competing the best of luck.  Enjoy the moment and have fun.

Friday 9/8/17

Strength

10 min EMOM
Even: 20 Russian twists
Odd: 12 Superman

WOD
4 Tire flips
then 4 Rounds of 
3 MU's
6 HSPU
9 box jump overs
then
4 Tire Flips

Thursday 9/7/17

Strength
OHS 

5 x 3 @ 70%

WOD

14 min AMRAP
400m Run
14 alternating pistols
7 hang snatch (105/75)

Wednesday 9/6/17

Skill
20 min Handstand Walk progressions

WOD
3 Rounds for Time
25 Russian KB Swings
20 mountain climbers
15 pull ups

Tuesday 9/5/17

WOD
"Grace" 
30 Clean and Jerks (135/95)

Stamina
20 min EMOM
Min 1 - 200m Run
Min 2 - 2 Manmakers
Min 3 - 10 DB Lunges
Min 4 - 150m Row
Min 5 - Sled push down and back

Monday 9/4/17

Holiday WOD

"Jordy's Goodbye" with a partner
800m farmer carry (55/35)
100 air squats
90 pull ups
80 sit ups
70 burpees
60 hand release push ups
50 buddy deadlifts (220/155)
400m farmer carry

Saturday 9/2/17

Team WOD

Teams of 4 to 5

Run 400m then 20 mins to find 1 rep max Deadlift as a team

Then 200m Run then 20 mins to find 1 rep max Front Squat

Finish with a 400m Run

Friday 9/1/17

Warm Up

As noted on whiteboard

WOD

"Adrian"
7 Rounds for Time
3 forward rolls
5 wall walks
7 TTB
 9 Box Jumps

Thursday 8/30/17

Warm Up

Simon Says

Strength

Strict Press
5 x 5 @ 60-65%

WOD

5 Rounds for Time
200m Run
5 Curtis P's  (105/75)
*Power Clean + lunge + lunge + push press

Wednesday 8/29/17

Warm Up

300m Row 
then 4 min AMRAP
10 partner medball chest passes
5 jumping ring dips
5 ring rows
5 superman/hollow rock

Skill

Pull up progression Circuit

WOD

0-5 mins 800m Run AMRAP dips
5-7 mins Rest
7-11 mins 400m Run AMRAP push ups
11-13 mins Rest
13-16 mins 200m run AMRAP dips

Tuesday 8/29/17

Warm Up

2 Rounds
20 mountain climbers
Duck walk (forward and backward)\
Frog hops
Cherry Pickers
High Knees

1 round stretch - hip openers, banded squats, scorpions, banded squats

Strength

Back Squats
5 @ 60%

5 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
AMRAP @ 90%

WOD

10-1 Snatch (95/65)
1-10 Bar hop burpees

**Last day to sign up to guarantee a shirt - worldwidewod.com

Monday 8/28/17

Warm Up

2 rounds of 
10 medball cleans
 10 wallballs
 5 downward dog push ups
 5 kip swings
 5 jumping lunges
 250m row

Strength

1 rep max Clean and Jerk
25 mins

WOD

12 min AMRAP

    30 DU's/60singles

    15 KB swings (55/35)

    10 KB cleans (5 each side)

*Sign up for the In house Competition! In order to receive a t-shirt, you must register by Tuesday the 29th, no exceptions! www.worldwidewod.com

Saturday 8/26/17

TEAM WOD

Everything done with a plate

 50 weighted sit ups

 40 ground to overhead

 30 plate burpees (jump on to plate)

 20 plate push ups 

100 m OH plate carry

Each partner does all reps but only 1 person working at a time

Friday 8/25/17

Warm up

200m run 
then 5 min AMRAP of: 
10 single leg line hops
 10 air squats
 10 step ups
 5 push ups
 5 banded pull aparts 
10 sit ups

Strength

"Tabata" holds 
HS hold, L-sit hold, bent arm hang, dead hang

WOD

"Fight Gone Bad"
3 Rounds
Wallballs (20/14)
SDLHP (75/45)
Box Jump (20")
Push Press (75/45)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 8/24/17

Warm up

250 m row then 2 rounds of 
bear crawl
10 med ball cleans 
10 KB deadlifts 
10 Russian KB swings 
20 mountain climbers

Strength

Teams of 2 in 2 min intervals 

Complete as many sled pushes down and back switching off with partner for 10 min resting for 2 min

WOD

12 min AMRAP

  1 tire flip (AHAP)

   2 stone to shoulders (AHAP)

  3  lengths of rig farmers carries (AHAP)

200m run

Wednesday 8/23/17

Warm up

2 rounds of 
cherry pickers, grapevine
 high knees, butt kickers
 toy soldiers, 5 squat to stand
10 good mornings, 10 air squats

Strength

Cleans
6 sets to build to a heavy complex 
3 deadlift + 2 hang cleans + 1 squat clean

WOD

5 Rounds for Time

    10 cleans (95/65)

    100m Sprint

Tuesday 8/22/17

Warm up

300m run/row 
5 min AMRAP of: 
4 push ups 
6 cossack squats 
4 snatch grip push press 
3 mat walks 
4 kip swings

Strength

Snatch 5x5 

Touch and go at 50-55%

WOD

AMRAP 4 min

12-9-6

KBS (55/35)

C2B

*Remaining time TGU 

Rest 4 min

AMRAP 4min

12-9-6

KBS

TTB

*Remaining time TGU

Rest 4 min

AMRAP 4 min

12-9-6

KBS

HSPU

*Remaining time TGU