Thursday 6/1/17

Warm Up

5 mins

3 Kip swings + 2 pull ups + 1 chest 2 bar pull up

 6 Russian KBS

 6 Goblet Squats

Strength

Every 45 secs for 15 mins

1 Power Clean (75-80% of max)

WOD

For Time

10 HSPU

then 5 Rounds

15 KBS (55/35)

3 Muscle ups

then 10 HSPU

Wednesday 5/31/17

Warm Up

3 rounds, 20 secs each

DU's, ring rows, jump squat, supinated bar hang 

Strength

Every 2 mins for 14 mins

7x3 Back Squat

First set @ 60% and work way up

WOD

4 Rounds for Time

20 DB Snatches (50/35)

Run 200m

Tuesday 5/30/17

Warm Up

Dynamic Warm up

Recovery WOD

200m Row

10 sit ups

10 lunges

Mobility

Child’s pose 

Puppy pose really open arm pit chest - down dog - 

Right side low lunge with back knee down 

active bridge

twists

 walking Spiderman 

inchworm

Monday 5/29/17

Warm Up

Dynamic Warm up and Stretch

WOD

"MURPH"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
(Scaling will be available)

Remember: Going "RX" or hitting a huge "PR" isn't the focus of this WOD.  It's about giving EVERYTHING and putting forth your best effort regardless of your ability level.

Saturday 5/27/17

TEAM WOD

Partner WOD

100m Farmer Carry (plate)
90 Mountain climbers
80 Sit ups
70 Double Unders
60 Wallballs (20/14)
50m OH Plate Walk
40 Medball Cleans
30 Lunges
20 T2B
10 HSPU

Announcement: Orders for new t-shirts and tanks can be made at 
https://foreverfierce.com/products/crossfit-plainfield-red-may
Deadline to order is June 4th!

Friday 5/26/17

Warm Up

2 Rounds

20 singles

 15 sit ups

 10 wallballs

 5 box jumps

WOD

6 Rounds 

15 DU/30 singles

10 HSPU

5 Strict pull ups

5 string ring dips

Stamina/Strength

Barbell Back Rack lunges (95/65)

40ft x 6

Thursday 5/25/17

Warm Up

3 muscle cleans

 3 Front Squats

 3 Hang squat cleans

 3 split jerks (bar only)

calf stretch and shoulder openers

WOD

21-15-9

Squat Clean and Jerk (115/75)

Box jump overs (24/20)

SKILL

3x200m

Farmer Walks - AHAP DB/KB

Rest 2 mins between walks

Wednesday 5/24/17

Warm Up

Bear crawl (forward and backward) 

inchworm

 walking lunges (forward and backward)

 broad jump

 practice candlestick rolls and kip swings

Strength

E2MOMx12

(4) Front Squats to Box

start at approximately 50% and add each round

WOD

Every 3 mins for 15 mins

5 Deadlifts (185/125)

Deadlift Hold (hold until failure)

10 push ups

Tuesday 5/23/17

Warm Up

 7 mins

6 Burpees

 5 hand release push ups

 6 KB Snatch (each arm)

 20 DU's

Strength

EMOMx7 - Snatch Balance (2)

pick load

 then -

 EMOMx15 Pause Squat Snatch (1)

Barbell starts from ground & pauses at knee, then complete movement

WOD

11 mins AMRAP

Run 300m

Max OHS 

Monday 5/22/17

Warm Up

 Fight Gone Bad Style (45 secs on/15 off) x 3 rounds

*Goblet Squat

*Burpees

*Cal Row

Strength

Every 2 mins x 12 mins

(4) Back Squats to Box

Start around 50% and increase each round

WOD

3 Rounds for Time

25 air squats

15 ring dips

Friday 5/19/17

Warm Up

15 secs each movement x 3

Jumping Jacks

Squats

Mountain climbers

Lunges

Then 4 mins mobility – chest opener, hip opener, couch stretch

WOD

“Tabata” – 20 secs on 10 off x 8

Power Snatch (75/55)

Rest 1 min

Burpee Box Jump

Rest 1 min

Push Press (75/55)

Rest 1 min

Sit ups

Rest 1 min

Back Squats (75/55)

Rest 1 min

Thursday 5/18/17

Warm Up

2 rounds

Walking lunges

 Bear crawl

 Broad jump

 High knees

 Butt kickers 

Arm circles

Strength

Every 2 mins for 14 mins:

Clean Barbell Complex

3 hang muscle cleans

3 Front Squats

3 High Hang Squat Cleans

3 Hang cleans (hinge at hip)

WOD

4 Rounds

20 jumping alternating lunges 

Run 100m

20 sit ups

Wednesday 5/17/17

Warm Up

12 wallballs
 9 medball sit ups
 6 pull ups 
then 5 mins mobility

Skill

"Tabata" x 8 rounds (Total of 10 mins) 
Plank hold/Handstand walk/Hold 

WOD

12 min AMRAP

7 DB Thrusters (55/35) 

Max rep bent over rows with db

Rest 1 min  

*Score equals number of DB Rows

Tuesday 5/16/17

Warm Up

2 Rounds 

Run 200m

 9 KBS

 6 push ups

 4 squats

 Calf stretch

Skill

14 mins to complete 4 Rounds

 6 Turkish Get-ups (TGU) (pick load)

12 pistols

WOD

10 min AMRAP

10 Deadlifts (135/95)

30 Singles

4 wall walks

Cash out – Sled push (135/90) - accumulate a total of 800m 

Monday 5/15/17

Warm Up

10 mins

Row 250 or Run 200m

 10 Ring Rows

 10 handstand shoulder taps

 10 squat jumps

Strength

Front Squats (8 reps)

Every 4 mins for 12 mins

 2 sec pause @ bottom, Start around 50% and work up as tolerated.

WOD

Every 3 mins for 15 mins

8 pull ups

5 T2B

3 Bar Muscle ups (sub 3 push ups and 3 dips)

Cash out: Spend 8 mins practicing DU's (proficient in doubles, try triples)

Saturday 5/13/17

Kettlebells4Kids Fundraiser Event (9am to 4pm)

"Loredo"

Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

*Scaling options will be available to anyone who attends the event.  Reminder: There are some great raffle items (Cubs tickets and more), bring cash to participate!

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Friday 5/12/17

Warm Up

Calf/Ankle Stretch

10 banded squats

10 Behind the neck press

6 Single arm KB Press (each side)

6 single Arm KB Thruster (each side)

6 Tuck Jumps

WOD

"Grace"

30 Clean and Jerks for time (135/95) - 10 min cap

Stamina

2 Rounds

Run 400m

Row 200m

15 KBS (55/35)

1 min wall sit

Mobility - Shoulder stretch, foot smash

Announcement

Reminder - there will be NO TEAM WOD tomorrow.  

Join us for the Kettlebells4Kids fundraiser beginning at 9am until 4pm.

Thursday 5/11/17

Warm Up

"Tabatas"
Jumping Jacks
Mountain climbers
Lunges
Push ups

Strength

Back Squat (8 reps)

Every 4 mins for 12 mins, 2 sec pause at the bottom

start about 50% of 1 RM, work up in weight as tolerated

WOD

5 Rounds

10 Deadlifts @ Bodyweight

8 Burpees over the Bar

6 TTB

Wednesday 5/10/17

Warm Up

 Row 200m or Run

5 pull ups

5 KBS

10 grasshoppers

10 Knee Hugs with hip opener

Calf Stretch

WOD

WOD #1

7 min AMRAP

7 Ring Dips

10 Wallballs 20/14

Rest 5 mins

WOD #2

9 min AMRAP

5 MU's

10 pistols

10 push ups

Rest 5 mins

WOD #3

12 min AMRAP

Sled Push 

10 KBS (55/35)

Sled push 

10 HSPU

Tuesday 5/9/17

Warm Up

200m Run

15 squats

15 mountain climbers

15 burpees

15 jumping jacks

200m Run

Strength

Every 2 mins for 14 mins:

Snatch Barbell Complex

3 Hang Muscle Snatch

3 OHS

3 Snatch Balance

3 Hang Snatch

WOD

7 min AMRAP

10 C2B

10 Box Jumps (24/20)

Mobility: Pigeon stretch, foot smash, scorpion (20 reps)

Monday 5/8/17

Warm Up

 2 rounds

Walking lunges

Bear crawl

Burpee broad jump

High knees

Butt kickers

WOD

"Annie"

50-40-30-20-10

DU's (singles 2x)

Sit Ups

Strength

Deadlift 5x5

70% of 1 RM

Rest 60-90 secs between sets

Saturday 5/6/17

TEAM WOD

Partner WOD

100 Squats
75 Sit ups
50 Push ups
25 Burpees
Run 800m

*Partners may partition reps any way they would like but both athletes must complete all reps before moving on to next movement.

Friday 5/5/17

Warm Up

Bergner and skill transfer then 

5 Strict press

5 squats

5 dips

Calf Stretch

Strength

Snatch balance 2-2-2-2-2

WOD

For Time: (25 min cap)

400m Run

50 OHS (75/45)

45 mountain climbers

40 push ups

35 KBS (55/35)

30 pull ups

25 lunges (single count)

20 Deadlifts (75/45)

15 sit ups

10 HSPU

400m Run