Monday 12/31/18

WOD
12/31/365
For Time
31 push press (75/55)
31 pull ups
31 snatches (75/55)
31 sit ups
31 TTB
31 push ups
31 box jumps (24/20)
31 Back squats (75/55)
31 unbroken DU's
31 Thrusters
31 lunges
31 burpees
365m Row


Happy New Year's to our CFP family. Wishing you a safe and happy holiday. Cheers to a healthy 2019.

Saturday 12/29/18

Team WOD
For time with a partner
100 SDLHP
100 box jumps
100 push press
100 supermans
Every break both partners do 3 burpees

Friday 12/28/18

Strength
1 rep max Back Squat
(20 mins)

WOD
"Paul Keating"
10 min AMRAP
5 Thrusters (135/95)
7 KBS (70/55)
10 TTB

Thursday 12/27/18

Strength
3 sets max tempo push ups + max banded tricep pull down
Rest 1:30 b/w sets

WOD
"Body Builder"
3 Rounds (NFT)
8 DB push press (each side)
8 DB bent over row
max effort Ring L-sit hold

Stamina
8 min AMRAP
abmat sit ups - on the minute 25 DU's

Wednesday 12/26/18

Strength
E2MOM x 10 mins
1 squat clean + 3 Front Squats + 1 Jerk
(increasing in weight)

WOD
"What Goes Up"
15-12-9-6
Cal Row
Burpees
30 DB box step overs (35/20s)
6-9-12-15
Cal Row
Burpees

Friday 12/21/18

WOD
"Nightmare Before Christmas"
Teams of 3
30 min AMRAP
70/55 cal Row, 70 bar face burpees, 70 power snatch (75/55)
60/45 cal Row, 60 bar face burpees, 60 power snatch (95/65)
50/40 cal Row, 50 bar face burpees, 50 power snatch (115/80)
40/30 cal Row, 40 bar face burpees, 40 power snatch (135/95)
30/25 cal Row, 30 bar face burpees, 30 power snatch (155/105)

Thursday 12/20/18

Strength
20 mins
1 rep max Deadlift

WOD
"The Grinch"
3 Rounds for Time
20 hang cleans (95/65)
20 front squats
20 push press

Wednesday 12/19/18

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 box jumps (24/20)
30/20 cal Row
30 TTB

Stamina
ROMWOD


Announcements: Don't forget to place your beanie orders online.

Tuesday 12/18/18

Strength
"Stamina Squatting"
EMOM x 12 mins
Even: 3 Back Squats
Odd: 1 Front Squat @ 70% of 1 RM

WOD
"Elf"
5 Rounds for Time
15 Russian swings (70/55)
15 abmat sit ups
Rest 2 mins
4 Rounds for Time
15 burpees
15 wallballs (20/14)

Monday 12/17/18

Strength
5 sets
2 hang cleans + 1 push press + 2 cleans + 1 push jerk
Building in weight

WOD
"Polar Express"
10 strict pull ups
100m Row
10 strict pull ups
100m Row
10 strict pull ups
100m Row
20 push ups
100m Row
20 push ups
100m Row
20 push ups
100m Row
30 air squats
100m Row
30 air squats
100m Row
30 air squats
100m Row

Saturday 12/15/18

TEAM WOD
4 Rounds for Time
With partner
8 manmakers while partner is in plank hold
24 SDLHP (135/95) while partner is in wall sit
40 one arm DB thrusters while partner is in hollow hold
*reps can only be done if partner is in their hold position

Friday 12/14/18

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

Thursday 12/13/18

Strength
4 sets not for time
Max strict HSPU or push ups + 6 tempo ring rows

WOD
"Rush Hour"
on the 4:00 x 5 rounds
12/9 cal Bike
9 TTB
6 cleans (155/105)

Wednesday 12/12/18

Strength
3x10 bulgarian split squats
3x10 back squats @ 60%
3x10 Russian leans

WOD
"Tabata this nonsense"
8 rounds (20 sec on/10 sec off)
sit ups
wallballs
supermans
mountain climbers
KBS

Tuesday 12/11/18

Strength
5 sets (increasing in weight)
3 hang snatch + 1 full snatch

WOD
"Triple Double"
5 min AMRAP
100 DU buy in
12 power snatch (75/55)
4 burpee box jump over (24/20)
Rest 5 mins
5 min AMRAP
100 DU buy in
8 power snatch (95/65)
4 burpee box jump over
Rest 5 min
100 DU buy in
4 power snatch (115/80)
4 burpee box jump over

Monday 12/10/18

Strength
3x10 Romanian Deadlift
3x10 pistols
3x10 OH walking lunges

WOD
"Jackie"
1000m Row
50 thrusters (45/35)
30 pull ups

Saturday 12/8/18

TEAM WOD
"Ladder"
22 min AMRAP with partner
20 power cleans
40 deadlifts
60 wallballs
80 KBS
100 DU's
Once you finish the DU's you go back in reverse order

Friday 12/7/18

WOD
"300"
10 Rounds for Time
5 C2B
10 "X" DB movements (50/35s)
15 V-ups
Round 1 - DB push press
Round 2 - DB burpee
Round 3 - DB power clean
Round 4 - DB bench
Round 5 - DB lunges
Round 6 - DB front squat
Round 7 - DB bent over row
Round 8 - Alt DB snatch
Round 9 - DB deadlift
Round 10 - DB thrusters

Thursday 12/6/18

Strength
3x10 Deadlift @ 60%
3x20 weighted box step ups (10 each leg)
3x10 goblet squats w/3 sec pause in bottom

WOD
"Bro"
5 sets
20 cal Row
10 DB curls (each side)
10 tricep pull downs
10 supermans
15 cal Bike

Wednesday 12/5/18

Strength
Tabata holds (5 Rounds)
HS hold, plank hold, ring support, active hang from rig

WOD
"Consistency is Key"
EMOM x 18 mins
7 HSPU
7 Cleans (135/95)
*If you can't get both movements done in the minute you decrease each by 1 rep (6 HSPU and 6 cleans).  Goal is to try and maintain 7 of each the entire WOD.

Tuesday 12/4/18

Strength
3x10 Front Squat @ 55%
3x10 hip extension
3x20 jumping lunges

WOD
"Simplicity"
7 Rounds for Time
10 target touch Burpees (6")
20 sit ups

Monday 12/3/18

Strength
Max height Box Jump or Max unbroken DU's

WOD
"Fran Overboard"
21 Thrusters (95/65)
21 Pull ups
500/400m Row
15 Thrusters
15 Pull ups
500/400m Row
9 Thrusters
9 Pull ups

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

Thursday 11/1/18

Strength
EMOM x 10 mins
Even: 2 TGU
Odd: 20 KB russian twist

WOD
"CrossFit Poker"
Hearts - DB curls
Spades - Bench press
Clubs - superman
Diamonds - hollow rocks
Joker - 50 mtn climbers

Wednesday 10/31/18

Halloween Fun!

Strength
"Spooky Sprint" with partner
60 cal Row (30 each)
50 pull ups (25 each)
40 burpees (20 each)

WOD
"Pumpkins and Broomsticks"
18 min AMRAP
15 medball cleans
12 jumping medball squats
9 medball thrusters
and
15 hang power snatches
12 hang power cleans
9 push press

Tuesday 10/30/18

WOD
"CrossFit Total"
Max strict press, back squat, deadlift

***RECORD these maxes.  After today, when asked what your max is on these 3 lifts, there is NO excuse if you do not know them. Get yourself into the gym. We want to a full board.****

Monday 10/29/18

Strength
"Isabel"
30 Snatch for time (135/95)

WOD
"The Ghost"
5 Rounds
1 min max cal Row
1 min max burpees
1 min max DU's
1 min Rest

Saturday 10/27/18

Barbells for Boobs event

Help us raise money and awareness for Breast Cancer. Our goal is $1000
Costumes strongly encouraged. Come WOD, bring a ghoulish treat and hang out after!

Friday 10/26/18

WOD
"Bad Medicine"
3 Rounds for Time
400m Run with medball (20/14)
25 wallballs
25 medball cleans
25 OHS with medball
*5 Burpees every time the ball drops

Thursday 10/25/18

WOD
"Firestone"
20min EMOM
Min 1 - 8/6 cal Bike
Min 2 - 1 Rope Climb
Min 3- 15 weighted sit ups
Min 4 - 12/10 cal Row
Min 5 - 2 tire flips

Stamina
ROMWOD

Wednesday 10/24/18

WOD
Wodapolooza # 6 and #7
Death by E2MOM
8 burpee box jump overs (24/20)
8 hang power snatch (115/80)
8 thrusters (115/80)

Stamina (WOD #7)
8 min AMRAP
Max meter Row

Tuesday 10/23/18

Strength
Front Squats
5x5 @ 70%
(15 hollow rocks between sets)

WOD
"Wise Men"
3 min AMRAP
Machoman (135/95)
Rest 3 mins
3 min AMRAP
Machoman (155/105)
Rest 3 mins
3 min AMRAP
Machoman (185/135)

Machoman = 3 power cleans, 3 front squats, 3 push jerks

Monday 10/22/18

WOD

Stamina
10-1 Burpees with 100m Run after each set

Saturday 10/20/18

TEAM WOD
25 min AMRAP - 3 people per Team
40 pull ups
50 push ups
60 Thrusters

Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95

Friday 10/19/18

WOD
"Dork"
6 Rounds for Time
60 DU's (180 singles)
30 KBS (55/35)
15 burpees

Intermediate Option
4 Rounds for Time
60 DU's
30 KBS (55/35)
15 burpees

Beginner Option
4 Rounds for Time
60 singles
20 KBS (45/25)
10 burpees

Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014.  Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps Sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit Community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Wednesday 10/17/18

Strength
EMOM x 10 mins
Even: 5 unbroken low hang cleans
Odd: 15 supermans

WOD
4 RNFT
10 bench press
10 single leg deadlifts (each side)
10 KB cleans (each side)
10 tricep pull downs

Tuesday 10/16/18

WOD
Wodapalooza #5
15 min AMRAP
RX
30 back squats (135/95)
30 TTB
30 Back squats
30 Deficit HSPU (6'/4')
30 back squats
30/20 ring MU

Intermediate
30 back squats (115/85)
30 TTB
30 back squats
30 HSPU
30 back squats
15/10 MU

Scaled
30 back squats (95/65)
30 hanging knee raises
30 back squats
30 hand release push ups
30 back squats
30/20 pull ups (ring rows)

Stamina
ROMWOD

Monday 10/15/18

WOD
Wodapalooza #4
16 min AMRAP
reps increase by 2 for each movement every round (2/2, 4/4, 6/6, etc)
Devil press (50/35) (35/20)
Alt. DB step ups (24/20)

*No surprise here on this WOD if you saw C. Colleen's post. Please watch the video posted as Devil press is new to many.

Stamina
Mixed Tabata Holds (16 rounds/8 each)
push up plank hold
bottom of push up hold

Saturday 10/13/18

TEAM WOD
"Family Feud"
25 min AMRAP
2 teams
50m sled push (95/45)
100m medball run
200m Run

Friday 10/12/18

WOD
"Adrian"
7 Rounds for Time
3 forward rolls
5 wallwalks
7 TTB
9 box jumps (30/24)

Stamina
ROMWOD

Thursday 10/11/18

Strength
EMOM x 10 mins
Even: 10 pistols
Odd: 2 stone 2 shoulder

WOD
4 Rounds NFT
300m Run
10 DB curls
10 lateral DB raises
10 barbell bent over rows

Wednesday 10/10/18

Strength
4 rounds of 30 sec
Dead hang
10 chin over bar pull up hold
5-10 Australian pull ups

WOD
"Daily Dozen"
12 min AMRAP
12 lateral bar hop burpees
9 power snatch (115/80)
6 HSPU

Tuesday 10/9/18

Strength
3 sets of 10 deadlifts (unbroken) increasing in weight

WOD
"Captain Insano"
3 Rounds for Time
20 Deadlifts (155/105)
15/10 cal Row
20 hang DB reverse lunges (50/35)
15/10 cal Row

Monday 10/8/18

WOD
Wodapolooza Qualifiers Week 1
12 min cap
150 DU's
60 wallballs (20/14) @ 10ft target
30 C2B
150 DU's

WOD 2&3
0-3 mins
max reps Clean and Jerk (165/115)
Rest 3-5 mins
Min 5-8
1 rep max Clean and Jerk

Saturday 10/6/18

TEAM WOD

CrossFit UNO

Reminder: Plainfield Homecoming Parade is this morning; plan on avoiding the downtown Plainfield area.

Friday 10/5/18

WOD
"GiFF"
4 Rounds for Time
800m Run (1000m Row)
24 power snatch (75/55)
4 bar MU
4 alternating TGU (55/35)

Gunnery Sgt. Jonathan Gifford was nominated by his fellow Marine and Cousin Brian Lelievre for a Hero WOD, created by marinewod.com. He was posthumously awarded the Navy Cross, the second-highest military decoration for valor. "Giff, as he was called, will forever be remembered as one of the most prestigious examples of a Marine in our history as a Corps. Not only was he a legend amongst his fellow Marines but also a leader of men and more importantly a loyal father, and husband." Brian described Giff by simply saying, “he was really just a good human being, loved and cared deeply for his family, and the ones he served with.” He went on to describe the day that he saw Giff graduate boot camp at MCRD Parris Island and how from that point on all he wanted to be was a Marine. He later followed in his cousin’s footsteps and joined the Corps. Brian noted that, “What stuck with me the most was how devoted a father and husband he was."

Gunnery Sgt. Jonathan Gifford was killed in action July 29th, 2012 during combat operations in Afghanistan and was posthumously awarded the Navy Cross for his actions.

Thursday 10/4/18

Strength
3x10 single arm DB bench press (each side)
3x10 single arm DB OH press (each side)

WOD
3 Rounds (not for time)
20 cal bike
30 sec handstand hold
20 Back Squats @ 45%

Wednesday 10/3/18

Strength
20 single leg deadlifts (10 each side) + 30-40 flutter kicks single count

WOD
"Button Down"
3 Rounds
3 min - cal Row
2 min - burpee box jump over (24/20)
1 min - 10m shuttle run
Rest 2 mins

Tuesday 10/2/18

WOD
"Big Clean Complex"
6 sets unbroken all 12 reps
high hang squat clean + hang squat clean + squat clean + push press
high hang squat clean + hang squat clean + squat clean + push jerk
high hang squat clean + hang squat clean + squat clean + split jerk

Stamina
200 DU's or 400 singles

Monday, 10/1/18

Strength
EMOM x 10 mins
HSPU - start at 2 and increase by 2 each minute until you can't do them in the minute; then return to 2

WOD
4 Rounds of
500/400m Row
20 pull ups
30 push ups
40 sit ups
50 squats

Saturday 9/29/18

TEAM WOD
Buy in: 600m Run
then 5 Rounds of
10 Deadlifts (155/105)
10 Power Cleans
10 Front Squats
10 tandem Burpees
Cash out: 600m Run

Friday 9/28/18

WOD
Death by KBS
EMOM 5 KBS +100m run as long as possible (55/35)

Stamina
150 DU's (300 singles)
100 sit ups
2 min HS hold or plank hold

Thursday 9/27/18

WOD
Death by Variety
WOD 1 - Bear crawls
WOD 2 - TTB/V-ups
WOD 3 - cal Bike
3 min rest between each WOD

Stamina
ROMWOD

Wednesday 9/26/18

WOD
Death by Body Weight
Min 1 - 1 pull up, 1 push up, 1 squat
Min 2 - 2 pull ups, 2 push ups, 2 squats
Etc.

Stamina
4 Rounds
15 Deadlifts (135/95)
200m Run/Row

Tuesday 9/25/18

Strength
Snatch max (death by style)
starting at 50%, add 5# every minute until can't lift anymore

WOD
Death by Burpees
Min 1 - 3 burpees
Min 2 - 6 burpees
Min 3 - 9 burpees
etc

Monday 9/24/18

WOD
Death by Thrusters (95/65)
Min 1 = 1
Min 2 = 2
Min 3 = 3
Etc.

Stamina
1 mile Run for time

Saturday 9/22/18

TEAM WOD
With partner, split everything
1 mile Run, 100 DU's, 50 medball cleans
800m Run, 100 sit ups, 50 wallballs
600m Run, 100 DU's, 50 medball cleans
400m Run, 100 sit ups, 50 wallballs

Friday 9/21/18

WOD
"Zero Dark Thirty"
Teams of 3
3 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (95/65)
140/100 cal Bike (row)
2 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (115/80)
140/100 cal Bike (row)
1 round of
30 TTB
30 bar facing burpees
30 power Snatch (135/95)

Thursday 9/20/18

WOD
2 rounds 800m Run rest 2 mins between rounds
then
3 rounds 200m farmer carry rest 2 mins between rounds
then
4 rounds 100m sled push rest 2 mins between rounds

Wednesday 9/19/18

Strength
EMOM x 12 mins
Even: Bear crawl down and back
Odd: 10 single leg KB deadlifts (5 each side)

WOD
"Half Bad"
18 min AMRAP
30 Deadlifts (135/95)
15 pull ups
20/15 cal Row
15 pull ups

Tuesday 9/18/18

Strength
12 mins to build to a max complex of 1 power clean + 1 squat clean

WOD
"Jack Squat"
21-15-9
Front Squat (135/95)
KBS (70/55)
400m Run

Monday 9/17/18

Strength
8 Rounds
8 DB curls
8 DB strict press
8 ring rows
8 push ups

WOD
"Double Up"
For Time
100 DU's (200 singles)
50 medball sit ups (14/10)
25 DB Snatch right arm (50/35)
50 medball sit ups
25 DB snatch left arm
100 DU's

Saturday 9/15/18

TEAM WOD
With partner
100 sit ups with plate
80 G2OH with plate
60 burpees to plate
40 push ups
400m OH plate carry

Friday 9/14/18

Strength
10-1 seated Wallballs
1-10 cal Row

WOD
"Detention"
12 min AMRAP
3 muscle ups
9 deadlifts (225/155)
30 DU's (60 singles)

Thursday 9/13/18

Strength
EMOM x 12 mins
Even: TGU
Odd: 10 hollow rocks

WOD
"Mr. Clean"
on the 3:00 for 6 rounds
400m Run
3 power cleans (115/80)
3 squat cleans

Wednesday 9/12/18

WOD
"Tabata"
sit ups
lunges
supermans
mountain climbers
cal Bike

Stamina
ROMWOD

Tuesday 9/11/18

9/11 Tribute WOD
2001m Run/Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 C2B
11 Power cleans (170/115)
11 HSPU
11 KBS (70/55)
11 TTB
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001m Row/Run

The workout is symbolic of the US terrorist attacks on September 11, 2001.  The 2001 meter row and run represent the year of the attacks.  The 11 reps of 9 exercises represents the date. Even the weights have meaning. 125lb thrusters represents the number of deaths that occured at the Pentagon. The 175lb Power Cleans symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Monday 9/10/18

Strength
15 mins
Build to a heavy single Squat 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

Saturday 9/8/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 9/7/18

WOD
"Brownwood Dallas 5"
50 burpees
then 5 rounds of
10 wallballs
10 S2OH (95/65)
10 pull ups
10 box jumps (24/20)
10 sit ups
then an 800m Run

5 Dallas officers killed in the tragic events on 7/7/2016 where five officers (Lome Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect." "Brownwood Dallas 5" was first performed as the workout of the day at their gym 16 days after the attack.

Thursday 9/6/18

WOD
4 Rounds
2 tire flips
2 stone to shoulder
200m sled push
2 rope climbs

Stamina
ROMWOD

Wednesday 9/5/18

Strength
15 mins
Build to a heavy Back Squat triple

WOD
"Instep Inferno"
4 Rounds for Time
400m Run
50 air squats

Tuesday 9/4/18

Strength
Mixed Tabata Holds (6 rounds)
plank hold
superman hold
HS hold

WOD
"Captain Crunch"
4 min AMRAP
3 Rounds
12 deadlifts (95/65)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
2 rounds
12 deadlifts (135/95)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
1 Round
12 deadlifts (155/105)
9 hang cleans
6 push jerks

Monday 9/3/18

Team WOD
With a partner, only 1 person working at a time, except run can be done together
25 min AMRAP
20 C2B (pull ups, ring rows)
40 alternating DB Snatch
60 Burpees
800m Run (1000m Row)
100 sit ups

Saturday 9/1/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 8/31/18

WOD
"Fight Gone Bad"
3 Rounds
1 min each station
Wallballs (20/14)
SDLHP (75/55)
Box Jumps (20)
Push Press (75/55)
cal Row
Rest

Thursday 8/30/18

WOD
3 rounds not for time
5 strict HSPU
5 strict pull ups
10 ring push ups
10 bent over barbell rows

then 50 cals Bike

3 rounds not for time

5 strict HSPU

5 strict pull ups

10 ring push ups

10 bent over barbell rows

Wednesday 8/29/18

WOD
"Power Hour"
For Time
50 Clean and Jerks (135/95)
on the min starting at 0:00 - 5 TTB

Stamina
Partner tosh sprints
3 Rounds
200m Run
400m Run
600m Run
One person runs at a time

Tuesday 8/28/18

Strength
12 mins of Goat Work
Muscle Ups, pull ups, rope climbs, DU's

WOD
"Heart Break Kid"
3 rounds for time
10 Front squats (185/135)
20 C2B
50 DU's (100 singles)

Monday 8/27/18

Strength
Every 90 secs x 12 mins
1 hang snatch + 1 snatch
Increasing weight each round

WOD
"John Deere"
21-15-9
Cal Row
burpees
then 200m Farmer Carry
21-15-9
Cal Row
burpees
then 200m Farmer Carry

Saturday 8/25/18

TEAM WOD
"High Five" with a partner
Buy in: 400m sled push
5 rounds of
8 Power cleans each (105/75)
8 S20H each (105/75)
10 partner push ups
Cash out: 1000m Row

Friday 8/24/18

WOD
"Manion"
7 Rounds for Time
400m Run
29 back squats (135/95)

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, 1 Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007,  while fighting against an enemy ambush in Anbar Providence, Iraq.  He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Thursday 8/23/18

Strength
10-1 SDLHP (95/65)
1-10 V-ups

WOD
27-21-15-9
Cal Row
DB strict press (35/20)
100ft. DB walking lunges (35/20)

Wednesday 8/22/18

Strength
Build to a heavy complex of 3 position power snatch (high hang, low hang, floor)

WOD
"Double Dribble"
3 Rounds for Time
75 DU's
50 air squats
15 power snatch (115/80)

Tuesday 8/21/18

Strength
EMOM x 14 mins
Even: 6 C2B pull ups
Odd: 6 HSPU

WOD
"Nose Bleed"
18 min AMRAP
200m Run
21 deadlifts (135/95)
15 burpees
9 push press (135/ 95)

Monday 8/20/18

Strength
5x3 Front Squats @ 80%

WOD
"Crows Nest"
5 min AMRAP
15-12-9
KBS (70/55)
Front Squat (135/95)
Cal Row
Rest 5 mins
5 min AMRAP
15-12-9
KBS (70/55)
Front Squat (115/80)
Cal Row

Saturday 8/18/18

TEAM WOD
"Bumpy Ride"
Teams of 3
25 min AMRAP
9/6 cal bike or row
6 burpees over teammate
100m Sprint

Friday 8/17/18

WOD
"Kelen Helly"
1 round of Kelly
2 rounds of Helen
1 round of Kelly
Kelly: 400m run, 30 box jumps, 30 wallballs
Helen: 400m run, 21 KBS, 12 pull ups

Thursday 8/16/18

Strength
5x5 Deadlift @ 65%

WOD
3 sets
10 Bench press (AHAP)
15 hip extensions
20 banded tricep pull downs
30 flutter kicks

Wednesday 8/15/18

Strength
15 mins - build to a heavy single Cluster (squat clean thruster)

WOD
"Non-Chalant"
21 lateral barbell burpees
21 power cleans (135/95)
15 lateral barbell burpees
15 hang squat cleans (135/95)
9 lateral barbell burpees
9 thrusters (135/95)

Tuesday 8/14/18

Strength
12 mins of DU or triple under practice

WOD
20 min EMOM
Min 1- 9/6 cal Bike
Min 2- 2-3 tire flips
Min 3- 100m Farmer Carry
Min 4- 2 TGU
Min 5- 100 singles

Monday 8/13/18

Strength
4 sets of 10 split single leg box squats (each) with 15 hollow rocks between sets

WOD
"Roped In"
50/35 cal Row
800m Run
30 power snatch (115/80)
800m Run
5 rope climbs

Saturday 8/11/18

TEAM WOD
With a partner
400m Run
60 deadlifts (225/155)
400m Run
80 hang cleans (115/75)
400m Run
100 push press (95/65)
400m Run

Friday 8/10/18

WOD
"Cyrus, Eli, Janie, Liam and Mary"
Five local high school students who were killed when their car was struck by a wrong way driver.  They were all in their junior year.

With a running clock
0-5 min AMRAP
16 cal Row
16 box jumps (24/20)
5-10 mins
16 thrusters (75/55)
16 pull ups
10-15 mins
16 burpees
16 DB Snatches (45/25)
15-20 mins
16 mtn. climbers
16 KBS
20-25 mins
16 push ups
16 sit ups

Thursday 8/9/18

Strength
4 rounds of 200m Run with 2 min rest

WOD
"Band-Aid"
4 rounds
40 banded Good Mornings
3 stone to shoulder
200m empty sled push

Wednesday 8/8/18

Strength
EMOM x 12 mins
Even: 2 Cleans @ 75%
Odd: 4 Front Squats

WOD
"Bear Down"
21-15-9-6-3
HSPU
Box Jump
with a bear crawl down and back b/w each round

Tuesday 8/7/18

Strength
3 - 2 min AMRAPS of max TTB w/2 min rest between

WOD
"Schlitz"
4 Rounds for Time
400m Run
4 ring MU's
40 DU's

Monday 8/6/18

Strength
EMOM x 12 mins
2 snatch pulls + 1 snatch (AHAP)

WOD
"Floor It"
on the 4:00 (4 rounds)
100ft walking lunges
15 deadlifts (185/135)
15/10 cal Row

Saturday 8/4/18

TEAM WOD
2010 Team "Event 1"
With Partner
2 Rounds for Time
50 Thrusters
40 C2B
100m buddy carry

Friday 8/3/18

WOD
2013 - "Naughty Nancy"
4 Rounds for Time
600m Run
25 OHS (135/95)

Thursday 8/2/18

WOD
2010 Final 2
3 Rounds for Time
30 TTB
21 Ground to Overhead (G2OH)(95/65)

Stamina
ROMWOD

Wednesday 8/1/18

WOD
2010 Event 3
7 min AMRAP
7 Deadlifts (255/185)
14 pistols
21 DU's (42 singles)

Stamina
Team 5K Row

Tuesday 7/31/18

WOD
2009 Event 5
3 Rounds for Time
30 wallballs (20/14)
30 Snatch (75/45)
Rest 10 mins
2009 Event 7
8 min AMRAP
4 HSPU
8 KBS (70/55)
12 V-ups

Monday 7/30/18

Strength
10 mins to build to a heavy Push Jerk

WOD
"2007 Hopper WOD"
For time
1000m Row then
5 rounds of
25 pull ups
7 push jerks (135/85)

Saturday 7/28/18

TEAM WOD
"Jenkins"
30 min AMRAP with partner
50 burpees
400m Run
50 KBS (55/35)
400m Run
50 pull ups
400m Run
50 push ups
400m Run

Friday 7/27/18

WOD
"Bakers Dozen"
Teams of 3
60/40 cal Row
60 box jump overs (24/20)
60 power snatch (135/95)
60 TTB
60 push jerks (135/95)
60 box jump overs
60/40 cal row
60 box jump overs
60 power snatch (115/75)
60 TTB
60 push jerks (115/75)
60 box jump overs
60/40 cal row

Thursday 7/26/18

WOD
"Lookin Good Bro"
4 sets not for time
20 bench press (unbroken weight)
20 supermans
20 bent over barbell rows
20 Russian twists
200m Run

Stamina
ROMWOD

Wednesday 7/25/18

Strength
12 mins to build to a heavy triple
Sumo Deadlift
then 6 min EMOM 3 sumo deadlifts @75% of triple

WOD
"Hot Air"
4 rounds for time
15 V-ups
30 Thrusters (65/45)
45 DU's (90 singles)

Tuesday 7/24/18

Strength
Death by shoot-thrus

WOD
"Figawi"
18 min AMRAP
200m Run
16/12 cal Row
12 C2B
8 Alt. DB Snatch (70/50)

Monday 7/23/18

WOD
"Bear Complex"
Consists of the following movements:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Stamina
600m Run

Announcements:  Thank you to everyone who volunteered time at the booth or stopped by and said hello. We have the very best group of people at our gym.  Your time was appreciated!

Saturday 7/21/18

Reminders: Plainfield Fest this weekend! Stop by, say hello, hang out for awhile, donate an hour or two if you have the time.

TEAM WOD
"99 Problems"
Teams of 3
Buy in: 15 tire flips
99 cal Row
99 push ups
99 KBS
99 pull ups
99 KBS
99 push ups
99 cal Row
Cash out: 15 Sled push (50m)

Friday 7/20/18

WOD
"Karen loves Cardio"
400m Run
then
150 wallballs
*every time you break do a 200m Run
then
400m Run

Thursday 7/19/18

Strength
12 mins of HSPU progressions

WOD
"Tough Guy"
5 sets (NFT)
2 weighted bar MU
4 TGU
6 Man makers
8 box jumps (30/24)

Wednesday 7/18/18

Strength
30 Front Squats @ 115/75
20 Front Squats @ 135/95
10 Front Squats @ 155/105

WOD
"Mani-Pedi"
7 Rounds on the 2:00
36 DU's (72 singles)
9 TTB
3 Power Snatch (increasing weight)

Tuesday 7/17/18

WOD
"Move your A##"
5 deadlifts (225/155)
10 burpees

Stamina
800m Run
Rest 2 mins
600m Run
Rest 2 mins
400m Run
Rest 2 mins
200m Run

Monday 7/16/18

Strength
EMOM x 12
2 cleans pulls from low hang + 1 high hang power clean @ 50%

WOD
"Jelly Belly"
50-40-30-20-10
abmat sit ups
21-15-9-6-3
Cal row
10-8-6-4-2
Squat cleans (155/105)

Saturday 7/14/18

TEAM WOD
"Rock Candy"
With partner, split reps except for the runs
5 Rounds
20 pull ups
40 push ups
60 squats
200m Run

Friday 7/13/18

WOD
"ONESIES"
20 min - weightlifting (Choose 1)
1 rep max Snatch
1 rep max Clean
1 rep max Thruster

10 min gymnastics
Max unbroken pull ups, HSPU, or Muscle Ups

10 min Conditioning
1 mile Run, or 2000m Row, or 4500m Bike

Thursday 7/12/18

WOD
"Cowboy Up"
20 min EMOM
Even: 3 deadlifts (start @ 50% and increase each round)
Odd: 10 sit ups + 20 DU's

Stamina
ROMWOD

Wednesday 7/11/18

Strength
4 rounds of
2 rope climbs and 200m Run

WOD
Tabata "Need a rest day"
DB strict press (30/20)
jumping lunges
ring dips
walking lunges
DB push press

Tuesday 7/10/18

Strength
5 rounds of
Farmer Carry down and back + Front rack carry down and back with KB's

WOD
"Recess"
18 min AMRAP
3 cal Row
3 KBS (55/35)
3 V-ups (tuck ups, leg raises on floor)
6 cal Row
6 KBS
6 V-ups
*Keep adding 3 reps each round

Monday 7/9/18

Strength
EMOM x 12 mins
Even: 5 OHS @ 65-75%
Odd: 5 strict ring rows (as hard as possible)

WOD
"Snake Bite"
Option A
21-15-9
Squat snatch (95/65)
C2B pull ups
Option B
15-12-9
Power snatch (95/65)
OHS
C2B pull ups

Saturday 7/7/18

TEAM WOD
"Partner Strong Man"
300m Run (together)
20 tire flips (10 each)
300m Run
20 down and back OH KB carry
300m Run
20 stone to shoulder
300m Run
400m Sled push

Friday 7/6/18

WOD
"The Seven"
7 Rounds for Time
7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KBS
7 Pull ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.  Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Thursday 7/5/18

Strength
5 sets of 3 position Snatch
(increasing in weight) THEN
7 min EMOM of 1 heavy power snatch

WOD
"Boat Race"
3 Rounds for Time:
500m Row
400m Run
2 min REST

Tuesday 7/3/18

Reminder: Class times for July 3rd will be 6:30 and 9:30 a.m.; 4:30 p.m.
CFP will be closed on 7/4; normal hours resume on 7/5. Have a safe a fun 4th of July!

WOD
"Team 1776"
In Teams of 3 acquire 1776 reps of the following movements
KBS
Box Jumps
push ups
burpees
pull ups
sit ups
Bike (cal)
DU's
wallballs
DB push press
medball cleans
100m sprints

*May do movements in any order, max of 200 per movement, min of 10 reps per person per movement

Monday 7/2/18

Strength
5x5 Front Squats
@ 75% with 30 Russian Twists between sets

WOD
"Anchored Down"
5 Rounds on the 4:00
30 air squats
20/15 cal Row
10 lateral over rower burpees
Athlete rests remaining time until the next 4:00 starts

Reminders
Holiday schedule will be
July 3rd: 6:30 and 9:30 a.m., 4:30 p.m.
July 4th: Closed
Resume normal hours on the 5th

Saturday 6/30/18

TEAM WOD
With a partner
One person working at a time, all runs are done relay style
400m Run (200m each person)
100 sit ups
400m Run
50 Deadlifts
400m run
20 burpee pull ups
400m run
50 Deadlifts
400m Run
100 sit ups
400m Run

Reminders: Holiday schedule will be: July 3rd (6:30 am, 9:30 am, and 4:30 pm class) July 4th CFP will be closed.

Friday 6/29/18

WOD
"Adam"
5 Rounds for Time
7 C2B
14 KBS (70/55)
21 Wallballs (20/14)

Adam Brown Royal Marines Commando, 40 Commando RM (Alpha Coy) who was killed in an explosion in Afghanistan on August 1, 2010 - at the age of 25.

Stamina
ROMWOD

Thursday 6/28/18

Strength
EMOM x 10 mins
Even: 2 tire flips
Odd: Farmer carry length of rig (down and back x2 )

WOD
"Party Time"
3 rounds for Time
30 hang cleans (95/65)
30 box jumps
300m Run

Wednesday 6/27/18

WOD
"Pump It Up"
3 Rounds
5 strict dips
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)
then
50 cal bike (70 cals on Rower)
then
3 rounds
5 strict dips
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)

Tuesday 6/26/18

Strength
Every 90 secs for 15 mins
2 hang snatch pulls + 1 power snatch
*increasing in weight

WOD
"Slasher"
13min AMRAP
50 Alt DB Snatches (50/35)
40 burpees
30 TTB
20 HSPU

Monday 6/25/18

WOD
"Lava Run"
800m Run
50 OHS (45/35)
800m Run
50 Thrusters (45/35)
800m Run
50 Front Squats (45/35)

Stamina
EMOM x 8 mins
Even: 30 sec plank
Odd: 30 sec superman

Saturday 6/23/18

TEAM WOD
"Mano y Mano"
3 Rounds
Team 1 - max Cal bike
Team 2 - 400m sled push
Switch when team doing sled push gets back

Friday 6/22/18

WOD
"Friend-ship"
20 min AMRAP
200m run
20/15 cal row
2 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

Stamina
ROMWOD

Thursday 6/21/18

Strength
15 mins of gymnastics work

WOD
"Cry if I want to"
Buy in: 34 pistols
21-15-9-6
HSPU
TTB
Cash out: 34 pistols

Wednesday 6/20/18

Strength
12 mins to build to a heavy single Snatch

WOD
"Jack and Jill"
Teams of 3
600m medball run (30/20)
100 power snatch (75/55)
600m medball run
75 power snatch (95/65)
600m medball run
50 power snatch (115/80)
600m medball run

Tuesday 6/19/18

Strength
EMOM x 12 mins
Even: 3 hang cleans
Odd: 1 push jerk + 1 split jerk

WOD
"Double Crossed"
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/80)
30 DU's (60 singles) between each set

Monday 6/18/18

WOD
"Pick your Poison"
Round 1 - 100 wallballs for time or 200m of lunges for time
Round 2 - Max Bench press or Max Push press
Round 3 - 1 mile Run or 2000m Row

Saturday 6/16/18

TEAM WOD
With a partner
20 min AMRAP
200m Farmer Carry
50 wallballs
200m Farmer Carry
50 deadlifts
200m Farmer Carry
50 push ups

Friday 6/15/18

WOD
"Bowen"
3 Rounds for Time
800m Run
7 Deadlifts (275/185)
10 burpee pull ups
14 single arm KB thrusters (55/35)
20 box jumps (24/20)

Thursday 6/14/18

Strength
30 Back Squats (135/95)
20 Back Squats (155/105)
10 Back Squats (185/135)

WOD
3 sets
40 DU's (80 singles)
30 sit ups
2 rope climbs
100m sled push

Wednesday 6/13/18

WOD
"Helen"
3 Rounds
400m Run
21 KBS (55/35)
12 pull ups

Stamina
ROM WOD

Tuesday 6/12/18

Strength
EMOM x 10 mins
Even: 2 TGU
Odd: 5 two for one wallballs

WOD
"Life Alert"
4 min AMRAP
21/15 cal Row
21 TTB
21 Front Squats (115/80)
Rest - 4 mins
4 min AMRAP
15/12 cal Row
15 TTB
15 Front Squats (135/95)
Rest 4 mins
4 min AMRAP
9/6 cal Row
9 TTB
9 Front Squats (155/105)

Monday 6/11/18

Strength
5x3 Power Cleans @ 75%
5x3 Push Jerks @ 65%
5x20 Hollow Rocks

WOD
"Shiko"
7 min AMRAP
10 SDLHP (115/75)
10 Push Press (115/75)

Saturday 6/9/18

TEAM WOD
With a partner
Buy in 200 DU's (400 singles)
then 20 Rounds (10 each)
15 KBS
10 Wallballs
Cash out: 200 DU's (400 singles)
Partners must complete a full round before switching

Friday 6/8/18

WOD
50 push ups
50 TTB
50/40 cal Row
50 DB box step overs (50/35)
25 DB OH lunges (right arm)
25 DB OH lunges (left arm)

Thursday 6/7/18

WOD

2 rounds of

10 Snatch (135/95)

12 bar hop burpees

then 2 rounds of

10 snatch (115/75)

12 bar hop burpees

Stamina

ROM WOD

Wednesday 6/6/18

WOD
3 Rounds for Time
9 MU
15 HSPU
30 pistols
15 HSPU

Stamina
4 rounds of 400m Run
1 min rest between

Tuesday 6/5/18

Strength
12 mins to build to a heavy Squat Clean

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (255/185)
DB Floor Press
Squat Cleans (135/95)

Monday 6/4/18

WOD
1000m Row
100 DU's (200 singles)
1 mile Run

Stamina
4 rounds each Tabata
Superman, hollow rock, Russian twists

Announcements: It's going to be a fun week at CrossFit Plainfield. Don't miss out!

Saturday 6/2/18

With a partner
One person running while the other is doing max reps, then switch
200m Run - Max DB Snatch
200m Run - Max push ups
200m Run - Max sit ups
200m Run - Max medball cleans
200m Run - Max mountain climbers

Friday 6/1/18

Team WOD
"Liam's Life"
Teams of 2 - one person working, one person holding
Round 1 - Barbell deadlift hold (95/75)
25 Wallballs
15 TTB
Round 2 - OH barbell hold
25 box jumps
15 pull ups
Round 3 - bar hang
25 power cleans
15 HSPU
Round 4 - HS Hold
25 back squats
15 S2OH
Round 5 - barbell front rack
25 KBS (55/35)
15 burpees

Liam was 2 years old when he was killed by a drunk driver, 5/25/15 is Liam's birthday.  His parents started an organization Liamslife.org to fight against drunk driving to help keep others from the pain they feel.

Thursday 5/31/18

Strength
5x5 Front Squats @ 70-75%

WOD
20 min EMOM
Min 1- 2 Tire Flips
Min 2 -8/6 cal on the bike
Min 3- 2 stone to shoulders
Min 4- 100m Run
Min 5- 30 battle ropes

Wednesday 5/30/18

Strength
10 mins of DU work -
Max unbroken DU's

WOD
"KB for a Day"
Done with 2 KBS (45/25)
2 Rounds for Time
5 Thrusters (L/R)
20 Russian double bell swings
5 Renegade rows (L/R)
20 Russian double bells swings
5 SDLHP (L/R)
20 Russian double bell swings
5 Floor press (L/R)

Tuesday 5/29/18

Strength
15 mins of Clean practice
7x1 of 3 clean pulls + 2 hang cleans + 1 power clean (increasing weight)

WOD
"Clean up Crew"
12 min AMRAP
300m Row
20 Hollow Rocks
10 Hang cleans (95/65)

Monday 5/28/18

WOD
"Murph"
1 mile Run
100 pull ups
200 push ups
300 air squats
1 mile Run

Reminders: BBQ will begin after the final Heat. 
Hydration is key today (Sunday) and Monday especially with the weather turning warmer.  Your safety is our #1 priority. 

Saturday 5/26/18

Team WOD
"Toe Drag" - Teams of 3
25 min AMRAP
3000/2400m Row
50 TTB
50 bar facing burpees
50 Thrusters (95/65)
50 TTB
50 bar facing burpees
50 Thrusters (115/80)
50 TTB
50 bar facing burpees
50 Thrusters (135/95)

Friday 5/25/18

"Yogi Bear"
21-18-15-12-9
Deadlifts (225/155)
Box jumps (24/20)
50m bear crawl before each round

Thursday 5/24/18

WOD
"Odd Ball"
3 Rounds
100m Yoke Carry (185/135)
200m KB front rack carry (45/25)
400m Run

Stamina
Romwod

Wednesday 5/23/18

Strength
15 mins to find 1 rep max Strict Press

WOD
"50-50"
Teams of 3
AMRAP 7 mins
50 Push press (135/95)
50 Push press (155/105)
AMRAP Push press (185/135)
Rest 3 mins
AMRAP 7 mins
50 Back squat (155/105)
50 Back squat (185/135)
AMRAP Back squat (225/155)
Rest 3 mins
AMRAP 7 mins
50 Cleans (135/95)
50 Cleans (155/105)
AMRAP Cleans (185/135)

Tuesday 5/22/18

Strength
EMOM x 12 mins
Even: 100m Run
Odd: 10 toes to KB

WOD
"Tabata-Mata"
8 rounds of each @ 20 secs on/10 sec off
Sit ups
Good mornings (45/35)
Burpees
Pull ups

Monday 5/21/18

Strength
2 Rounds
AMRAP 20 sec Power Snatch (95/65)
Rest 40 secs
AMRAP 30 sec Power Snatch (115/85)
Rest 30 secs
AMRAP 40 sec Power Snatch (135/95)
Rest 90 secs

WOD
"Nancy grab your Oar"
5 Rounds for Time
400m Row
15 OHS (95/65)

Saturday 5/19/18

TEAM WOD
Armed Forces Day
"Trevor"
In teams of 4
300 pull ups
400 push ups
500 sit ups
600 air squats

Friday 5/18/18

WOD
"Roney"
4 Rounds for Time
200m Run
11 Thrusters (135/95)
200m Run
11 Push Press (135/95)
200 Run
11 Bench Press (135/95)

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

Thursday 5/17/18

Strength
EMOM x 12 mins
Even: 10 pistols
Odd: 5 barbell roll outs

WOD
"Back to Front"

100m sled push

10 Strict TTB ( v-up, straight leg raises)

20 Russian leans

30 abmat sit ups

Announcements: Ladies Night, Friday night at 7:30 p.m.  Ladies, grab a friend or two and let's workout and have fun!  Guys - reminder there will be no 7:30 p.m. class on Friday night.

Wednesday 5/16/18

Strength
15 mins of GOAT work

WOD
"Up Rising"
3 Rounds
4 min AMRAP
30 alt. DB Snatch (50/35)
15 HSPU
5 Bar MU's
Rest 3 mins

Tuesday 5/15/18

Strength
16 min EMOM @ 60-75%
Min 1 - 3 power cleans
Min 2 - 2 hang squat cleans
Min 3 - 1 squat clean
Min 4 - rest

WOD
"Spin Doctor"
16 min AMRAP
30 DU's (60 singles)
15 wallballs (20/14)
30 DU's
15 KBS (55/35)

Monday 5/14/18

Strength
20 mins to find a 5 rep max Deadlift

WOD
"Belt Buckle"
1000m Row
30 deadlifts (225/155)
50 lateral bar hop burpees

Friday 5/11/18

Announcements: Don't miss out on our Fundraiser Event this Saturday!
Register for your Kettlebells4 Kids heat at:
https://www.eventbrite.com/e/kettlebells4-kids-fundraiser-wod-tickets-45491281648?aff=efbevent

HERO WOD
"Peter Bielfield Ladder 42"
4 rounds for time
15 OHS (95/65)
400m Run
15 HSPU
400m Run

Served the NYFD for 19 years and 3 months before being killed during the rescue efforts of the September 11th attacks on the WTC.

Thursday 5/10/18

Strength
EMOM x 10 mins
Even: 100m Farmer carry
Odd: 10 TTB

WOD
"Building Giants"
3 sets
16 alt. leg front rack lunges with barbell (105/75)
18 Russian KBS (AHAP)
20 weighted sit ups (medicine ball or plate)

Announcements:
Register for your Kettlebells4 Kids heat at:
https://www.eventbrite.com/e/kettlebells4-kids-fundraiser-wod-tickets-45491281648?aff=efbevent

Wednesday 5/9/18

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

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

Stamina
Romwod

Tuesday 5/8/18

Strength
5 Rounds
200m Run
30 sec Rest
(2 min Rest)
5 rounds
200m Run
30 sec Rest

Stamina
50 Good mornings w/empty bar
100 Russian twists

Monday 5/7/18

Strength
Back Squat
10 @ 65%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

WOD
"Put up or Shut up"
10-8-6-4-2- for time
Back Squats (185/135)
Ring MU's
DB push jerks (50/35)
Bar muscle ups

Saturday 5/5/18

TEAM WOD
"Cinco de Mayo"
20 min AMRAP
5 box jumps
5 HSPU
5 power cleans (105/75)
5 thrusters

Alternate rounds with partner

Friday 5/4/18

WOD
"Scooter"
With a partner 35 min running clock
30 min AMRAP alternating rounds
30 DU's (60 singles)
15 pull ups
15 push ups
100m Sprint
then in 5 min find a 1 rep max partner deadlift

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody.  Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Office and acting lieutenant at the time of his death.  Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends.  He is preceded in death by his mother, Alice.

Thursday 5/3/18

WOD
4 Rounds
20 Supermans
15 Hollow Rocks
10 SDLHP
5 Around the worlds with plate

Stamina
ROMWOD

Wednesday 5/2/18

Strength
10-8-6-4-2
Candle sticks with a wall walk between each round

WOD
"KB Day"
Round 1 - 1 hand KB swing (5 each side) + 5 Burpees
Round 2 - 1 hand KB swing + single leg deadlift (5 each side) + 5 Burpees
Round 3 - 1 hand KB swing + single leg deadlift + High pull (5 each side) + 5 Burpees
Round 4 - 1 hand KB swing + single leg deadlift + High pull + hang snatch (5 each side) + 5 Burpees
Round 5 - swings + DL + High Pull + Hang Snatch + Clean and press (5 each side) + 5 Burpees
Round 6 - swings + DL + High Pull + Hang Snatch + Clean and press + Thrusters (5 each side) + Burpees

Tuesday 5/1/18

Strength
5 Rounds
Sled push down and back
10 V-ups

WOD
"Four by Four"
16 min EMOM
Min 1 - 7 Wallballs + 7 C2B
Min 2 - 15 box jumps
Min 3 - 7 power snatches + 7 OHS (95/65)
Min 4 - 15/12 cal Row

Monday 4/30/18

WOD
1 mile Run for time

Strength
5 sets of Complex
3 cleans + 2 push jerks + 1 split jerk
(75% for all rounds)

Reminder - Last day to order your "Murph" shirt.  Online orders only!
https://foreverfierce.com/products/crossfit-plainfield-murph-2018

Saturday 4/28/18

TEAM WOD
With a partner
Buy in - 100m Farmer carry (each)
then 3 rounds each of
1- 250m row while partner 2 holds KB front rack
then 2 rounds each of
1- 100m OH KB carry while partner 2 does burpees
then 1 round each of
400m Run while partner 2 does 30 KBS
Cash out - 50m buddy carry

Friday 4/27/18

Reminder: BroWOD Friday night at 7:30 p.m., Origin meals will be catering. Grab a guy and come hang out!

No 7:30 p.m. class for the ladies

TEAM WOD
"Wreck Yourself"
Teams of 3 for Time
600m Run (30/20)
6 Rope climbs
21 Squat cleans (135/95)
600m Run (30/20)
9 Rope climbs
36 Squat cleans (135/95
600m Run (30/20)
12 Rope climbs
48 Squat cleans (135/95)

Thursday 4/26/18

Skill
14 mins
Mins 1-7 work on either pull ups or muscle ups
Mins 8-14 work on either HSPU or HS walking

WOD
"Body Armor"
3 sets
10 DB Bench Press
15 Romanian deadlifts
20 push ups
25 hip extensions

Wednesday 4/25/18

Strength
10-1
Seated Wallballs
Superman

WOD
5 Rounds of
3 min AMRAP
10 Front Squats (155/105)
10 Box jumps (30/24)
max cal Row
3 min Rest

Tuesday 4/24/18

Strength
12 mins to build to a heavy single power Snatch

WOD
"Isabel"
30 power Snatch (135/95)

Stamina
ROMWOD

Monday 4/23/18

Strength
EMOM x 12 mins
Even: 2 TGU
Odd: 10 KB bottoms up press (5 each arm)

WOD
3 Rounds for time
"Hammie - R - Us"
400m Run
25 TTB (hanging leg raises)
25 Deadlifts (225/155)

Friday 4/20/18

HERO WOD
"T.U.P. - The Unquiet Professional"
15-12-9-6-3
Power cleans (135/95)
Pull ups
Front Squats (135/95)
Pull ups

U.S. Army Staff Sgt. Michael H. Simpson of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan.  The 30 year old nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington, Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

Thursday 4/19/18

Strength
10 mins
30 secs on/30 sec off
Alternating movements
Banded walks
Russian twists

WOD
"Up-Right"
5 Rounds for Time
15 Wallballs
40 DU's
20 Sit ups
40 DU's

Wednesday 4/18/18

Strength
EMOM x 15 mins
Min 1 - 6 K2E
Min 2 - 4 Shoot thrus
Min 3- 20 sec hanging L sit hold

WOD
"2K"
2000m Row

Tuesday 4/17/18

Strength
15 mins to build to a heavy 2 Deadlift,
then 10 mins to do 3x7 @ 80% of that load

WOD
"Double Barrel"
5 min AMRAP
3 Deadlift (275/185)
7 Push Press (115/75)

Monday 4/16/18

Strength
EMOM x 12 mins
Even: 8 HSPU
Odd: 4 DB OHS (each side)

WOD
"Knock Out"
50/35 cal Row
35 Burpee box jump overs (24/20)
20 OHS (155/105)
35 Burpee box jump overs
50/35 cal Row

Saturday 4/14/18

TEAM WOD
With a Partner
4 min AMRAP
400m medball run
then max push press (105/75)
Rest 2 min
400m medball run
max front squats
Rest 2 min
400m medball run
max sled pushes
Rest 2 min
400m medball run
max push ups

Reminders - Don't forget to sign up for the Nutrition Challenge beginning 4/22.  Kick off meeting on 4/21 @ 8:00 a.m.
Men - BroWod will be Friday 4/27 @ 7:30 p.m.

Friday 4/13/18

WOD
"Voorhees"
Teams of 3 - 30min AMRAP
120/90 cal Row
75 Thrusters (95/65)
10 rope climbs
120/90 cal Row
75 Snatch (115/80)
10 rope climbs
120/90 cal Row
75 Clean and Jerks (135/95)
10 rope climbs

Thursday 4/12/18

Strength
4 Rounds
6 strict HSPU + 3 strict MU (3 strict pull ups + 3 dips)

WOD
CrossFit UNO
Red - Burpee
Blue - Push up
Green - Air squats
Yellow - Australian pull ups
Wild - 2 TGU
Draw 2 - add 2 reps to your next card
Draw 4 - everyone stops and runs 4 laps
Reverse - everyone start at 0 for the exercise they are on

Wednesday 4/11/18

Strength
EMOM x 16 mins (4 Rounds)
Round 1 -50%, Round 2 - 55%, Round 3- 60%, Round 4 - 65%
Min 1 - 3 power snatch + 3 OHS
Min 2 - Rest
Min 3 - 5 Squat Snatch
Min 4 - Rest and change weights

WOD
"Power Trip"
15min AMRAP
15 Power Snatch (95/65)
30 wallballs (20/14)
60 DU's (120 singles)

Tuesday 4/10/18

WOD
"Christine"
3 Rounds for Time
500m Row
12 deadlifts (body weight)
21 box jumps

Stamina
4 Rounds
10 barbell bent over rows
20 DB strict press (10 each)
30 hollow rocks

Monday 4/9/18

Strength
10-8-6-4-2 Bench Press
5-4-3-2-1 Man Makers

WOD
"Abs-tract"
21-18-15-12-9
TTB (Hanging leg raises)
Goblet Squats (45/25)

Saturday 4/7/18

TEAM WOD
Teams of 3 - 10K Row
switching every 250m
10 Russian twists after your 250m Row


GOOD LUCK to all our members who are running/walking the Shake it Off 5K.  Be sure to find our group for a CFP group photo before the race.

Friday 4/6/18

HERO WOD

"Morrison"

50-40-30-20-10
Wallballs
Box jumps
KBS

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

Reminder: R.E.D. shirt on Friday

Thursday 4/5/18

Strength
5 sets of 3 cleans + 1 jerk @ 75%

WOD
"Pot Luck"
20 min EMOM
Min 1 - 2 stone to shoulder
Min 2- 30 battle ropes
Min 3 - 200m Row/Run
Min 4 - 5 hang cleans (105/75)
Min 5 - ALT OH carry and farmer carry (down and back)

Wednesday 4/4/18

Strength
5 Rounds of 20 sec
HS Hold and 1 wall walk

WOD
"Buckle Up"
3min AMRAP
50' walking lunge
35 sit ups
max push ups
REST 3 mins
3min AMRAP
50' walking lunge (30s/25s)
35 sit ups
max push ups
REST 3 mins
3min AMRAP
50' walking lunge (40s/30s)
35 sit ups
max push ups
REST 3mins
3min AMRAP
50' walking lunge (50s/35s)
35 sit ups
max push ups

Tuesday 4/3/18

Strength
EMOM x 12
Even: 10 Renegade Rows
Odd: 5 Russian leans

WOD
"Up and Downer"
2 Rounds
20 KB Clean and Jerk (55/35)
10 Burpees
20 KB Snatches
10 Burpees

Monday 4/2/18

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull ups

Stamina
EMOM x 16 mins
Even: 3 deadlifts
Odd: 12/10 cal Row

Saturday 3/31/18

Team WOD
"Catch the Rabbit"
20min AMRAP with partner
3 KBS
3 HR push ups
3 cal Row
6 KBS
6 HR push ups
6 cal Row
9 KBS
9 HR push ups
9 cal Row
then back to 3 again

Reminder: CFP will be closed on Sunday.  Have a wonderful Easter with your family and friends.

Friday 3/30/18

Stamina/Strength
Mobility

WOD
Hero WOD - Zach Dyer
Specialist Zachary James Dyer born 3/14/92, deployed to Helmand Province, Afghanistan from 7/19/12-4/15/13 as a combat engineer.  Upon return helped his parents in building Big Four CrossFit.  Known for urging athletes to "surprise yourself" when they were hesitant to try something new.  Well known for his constant smile and physical strength.  However, he secretly battles PTSD and ultimately lost that fight on 2/23/18.  Survived by his wife, parents, brother, sister, nieces and nephews

23min AMRAP
3 Cleans (205/155)
14 HSPU
9 Front Squats (205/155)
2 MU (2 pull ups + 2 dips)

PLEASE REMEMBER TO WEAR YOUR RED SHIRT TODAY!

Thursday 3/29/18

Strength
Snatch
3@ 60%
3@ 65%
3@ 70%
3x3 @ 75%

WOD
"Sunny Side"
5min AMRAP
Buy in 25x10 Shuttle sprints
remaining time AMRAP
3 Snatches (115/80)
6 lateral barhop burpees
Rest 5 mins
5 min AMRAP
Buy in 20x10m Shuttle sprints
Remaining time AMRAP
3 Snatches (115/80)
6 lateral bar hop burpees

Wednesday 3/28/18

Strength
E2MOM
1 rope climb + 5 K2E
Scale - 2 sit to stand + 10 knee raises

WOD
"Under Pressure"
For Time:
100-80-60-40-20 DUs (x2 singles)
50-40-30-20-10 sit ups
25-20-15-10-5 Deadlift (155/105)

Tuesday 3/27/18

Strength
5x4 Front Squats @ 75%
4x3 Clean pulls @ 95%

WOD
"Spring Training"
4 Rounds for Time
21 Wallballs (20/14)
18 cal Row
15 Box jumps (24/20)
12 DB Snatch (50/35)

Monday 3/26/18

WOD
"Onesies"
Athletes do one movement from each category
Weightlifting- 20min
1RM Clean
1RM Snatch
1RM OHS
Gymnastics- 10min
Max Pull ups
Max Muscle ups
Max HSPU

Conditioning
500m Row for Time

Thursday 3/22/18

Announcements
Reminder for 5:30 and 6:30 am classes - please sign up for your Thursday morning class by Wednesday evening. If no one is signed up by 7pm, that class time will be cancelled.

Thursday -7:45pm - Dr. vs. Dr. Throw Down
No 7:30 p.m. class Thursday evening

Strength
12 mins gymnastics work

WOD
3 Rounds
10 bench press @ 60%
10 Romanian deadlift (65/45)
10 DB bent over rows (each arm)
300m Row

Wednesday 3/21/18

Strength
Front Squat
1x7 @ 70%
1x5 @ 75%
3x3 @ 80%

WOD
"Drago"
30-25-20-15-10
Russian KBS (70/55)
Abmat sit ups
10m shuttle sprints

Tuesday 3/20/18

Strength
EMOM x 10 mins
starting at 50% and increasing each round
1 Clean and Jerk

WOD
"Double Time"
50 lateral bar hop burpees
100 DU's (200 singles)
30 clusters (115/80)

Monday 3/19/18

Strength
EMOM x 12 mins
Even: max unbroken TTB (hanging leg raises)
Odd: 3-3-2-2-1-1 AHAP squat snatch

WOD
"Hot Seat"
3 rounds of :
AMRAP - 3 mins - cal row
AMRAP - 2 mins - power snatch (95/65)
AMRAP - 1 min - pull ups
Rest 2 mins

Thursday 3/15/18

Strength
5x5
Back Squat @ 60%

WOD
"Sit Tight"
4 Rounds
21/15 cal Row
30 abmat sit ups
30 KBS (55/35)

Announcements:
No 7:30 p.m. class on Thursday evening
Battle of the Badges will begin around 7:45 p.m.  Come in and cheer on Office Ryan and Firefighter (Coach) Chris.
Please remember to sign up for classes on Friday.

Wednesday 3/14/18

Strength
10min EMOM
Even: 10 pistols
Odd:  10 push ups

WOD
18 min AMRAP
15 wallballs (20/14)
12 Alt DB Snatch (50/35)
9 TTB

Announcements
Reminder 5:30 and 6:30 a.m. classes - please sign up for your Thursday morning classes by Wednesday evening at 6pm.  If no one is signed up for Thursday morning, the class will be cancelled. Thanks!

Tuesday 3/13/18

Strength
Tabata (8 rounds)
Hollow rocks and supermans

WOD
"Down Pour"
3 Rounds for Time
500m Row
12 Power cleans (155/105)
50 DU's (100 singles)

Monday, 3/12/18

Strength
5x2 Snatch (increasing weight)

WOD
"Fast Lane"
20 burpee box jump overs
30 Power Snatch (75/55)
40 OHS (75/55)
100 mtn climbers

Thursday 3/8/18

Strength
Build to a heavy 5 rep Deadlift

WOD
"Front to Back"
3 rounds
10 strict TTB (straight leg raises, knee raises, toes to KB)
20 Romanian DL (45/35)
30 abmat sit ups
40 banded good mornings

Announcements
No 7:30 p.m. class tonight
Viewing party at 7:00 pm for 18.3; 7:45 p.m. Throw Down

Wednesday 3/7/18

Strength
3x5 Chin ups
3x5 Strict HSPU
3x10 Dips

WOD
"Come Clean"
3min AMRAP: 24 box jump overs, 18/12 cal row, max cleans (115/80)
Rest 3 mins
3min AMRAP: 21 box jump overs, 15/10 cal row, max cleans (135/95)
Rest 3 mins
3min AMRAP: 18 box jump overs, 12/9 cal row, max cleans (155/105)
Rest 3 mins
3 min AMRAP: 15 box jump overs, 10/7 cal row, max cleans (185/135)

Tuesday 3/6/18

Strength
EMOM x 10 mins
Even: 3 snatch balance @ 60% of your OHS or Squat Snatch
Odd: 5 snatch

WOD
"Over and Over"
9-15-21
C2B (pull ups, jumping C2B)
Burpees
OHS

Monday 3/5/18

Strength
3x5 Strict pull ups
3x5 pull up negatives
3x10 bent over lateral raise

WOD
"Different Strokes"
5 Rounds
1min max cals
1min max Thrusters (95/65)
1min max 10m shuttle runs
1min Rest

Thursday 3/1/18

Announcements
No 7:30 p.m. class.  7pm - viewing party for announcement of 18.2, immediately thereafter watch Father vs. Son Throw Down (Greg vs. Ryker)

Strength
12 mins gymnastic practice
(rope climb, pistols, muscle ups, HSPU)

WOD
"Midline Madness"
4 sets (not for time)
15 abmat sit ups
20 hip extensions
25 flutter kicks
30 banded good mornings

Wednesday 2/28/18

Strength
3x20 plate raises
3x10 bench press @55%+5lbs
3x10 upright row

WOD
"Water Works"
50/40 cal Row
40 KBS (55/35)
30 Push press (115/80)
40 KBS
50/40 cal Row

Tuesday 2/27/18

Strength
20 mins to find 1 rep Max
Front Squat

WOD
"Optimus Prime"
7 min AMRAP
Wallballs (20/14)
on the minute 5 Deadlifts (225/155)

Monday 2/26/18

Strength
3x5 Strict Press @60%+5lbs
3x5 DB Row (per arm)
3x10 lateral raise

WOD
EMOM x 20 min
Min 1 - 5 Snatch (AHAP touch n go)
Min 2 - 200m Row
Min 3 - 10 pull ups (ring rows, Australian)
Min 4 - 40 DU's (80 singles)

Thursday 2/22/18

Strength
3x5 chin ups
3x5 strict HSPU
3x10 dips

WOD
"Carried Away"
5 Rounds for time
20 abmat sit ups
20 jumping lunges
100ft. farmer carry (70/55)

Reminder - 18.1 Announcement is tonight (Thursday) at 7pm!  CFP's Beauty and Beast Throw Down will begin shortly after the announcement and set up is complete.  Come on in and cheer on C. Scott and Jamie as they tackle the first Open WOD.