Thursday 2/1/18

Strength
Deadlift 3x10 @ 60%
Weighted box step ups 3x10 each leg
Goblet squat 3x10 with 3 sec pause in the bottom

TEAM WOD
20 min AMRAP in Teams of 2
"One - Two Punch"
3 KBS (55/35)
3 Box jump overs (24/20)
3 Wallballs (20/14)
6 KBS
6 Box jump overs
6 Wallballs
9 KBS
9 Box jump overs
9 Wallballs
etc.
Athlete 1 does 3,3,3; Athlete 2 does 3,3,3; then Athlete 1 does 6,6,6 etc. One person working at a time

Announcements:  February is here and that means it's time for Sweetheart Notes.  All proceeds go to help local animal shelter.  So grab a few cards, $1 each, tell your swolemate how you feel about them, and have some fun.  Only 2 weeks to get this done!

Wednesday 1/31/18

WOD
"Guts and Glory"
21-15-9
Cal Row
Thrusters (95/65)
15-12-9
Cal Row
Hang Squat Cleans (95/65)
12-9-6
Lateral bar hop burpees
OHS (95/65)

Stamina
50 supermans and 50 hollow rocks

Tuesday 1/30/18

Strength
Box jump 3x10 (challenging height)
Front rack lunges 3x10 per leg
weighted hip bridge 3x10

WOD
"Fun with Muscle Ups"
10 Shoulder to Overhead (135/95)
8 Muscle ups (C2B, burpee pull ups)
10 HSPU
6 Muscle ups
10 strict HSPU
4 Muscle ups
10 ring dips
2 muscle ups
10 ring push ups

Monday 1/29/18

Strength
E2MOM x 14 mins
Snatch complex
Build to a heavy single complex

WOD
"Power Wheels"
3 min AMRAP
12/9 cal Row
12 power snatches (95/65)
Rest 3 mins
3 min AMRAP
12/9 cal Row
8 power snatches (115/80)
Rest 3 mins
3 min AMRAP
12/9 Cal Row
4 power snatches (135/95)

Saturday 1/27/18

TEAM WOD
20 min AMRAP with partner
Partner 1 rows 400m while partner 2 AMRAPS 20 KBS, 20 box jumps - switching when partner 1 finishes row.  At the switch, partner 1 picks up where partner 2 left off on the 20 KBS and 20 box jumps.

Friday 1/26/18

WOD
"Open 15.1 and 15.1a"
9 min AMRAP
15 TTB (Hang knee raises)
10 deadlifts (115/75) (85/55)
5 snatches (115/75) (85/55)
then 6 mins to find 1 rep max Clean and Jerk

Thursday 1/25/18

WOD
"Curve Ball"
100 DU's (200 singles)
50 abmat sit ups
25 medball cleans (30/20)
80 DU's (160 singles)
40 abmat sit ups
20 medball cleans
60 DU's (120 singles)
30 abmat sit ups
15 medball cleans
40 DU's (80 singles)
20 abmat sit ups
10 medball cleans
20 DU's (40 singles)
10 abmat sit ups
5 medball cleans

Stamina
EMOM x 10mins
Even: 5 strict chin ups
Odd: 5 hardest dips

Wednesday 1/24/18

Strength
Push Press + Push Jerk + Split Jerk x 4
60-65% of 1 rep max push press
*10 split jerk lands between sets PVC or empty handed

WOD
"Buddy-Buddy"
20 min AMRAP in Teams of 3
50 strict pull ups
75 bench press (135/95)
70/50 cal Row

Tuesday 1/23/18

Strength
3x10 Front Squat @ 60%
3x10 Hip extensions
3x10 jumping Lunges (each leg)

WOD
"18.0"
21-15-9
DB Snatches (50/35)
Burpees over the DB

Monday 1/22/18

Strength
3x20 KBS
3x10 Romanian Deadlift
3x10 Walking lunges (each leg)

WOD
"First Degree"
27-21-15-9
Wallballs
SDLHP (75/55)
Box jumps
Push Press (75/55)
Cal Row

Saturday 1/20/18

TEAM WOD
Teams of 3-4
100 DU's each
100 Front Squats (total) 115/75
100 Push Press (total) 115/75
75 DU's each
75 Front Squats (total)
75 Push Press (total)
50 DU's each
50 Front Squats (total)
50 Push Press (total)

Friday 1/19/18

WOD
Open 14.3
8 mins to complete as much as possible
10 Deadlifts (135/95) (95/65)
15 box jumps (24/20)
15 Deadlifts (185/135) (135/95)
15 box jumps
20 Deadlifts (225/155) (185/115)
15 box jumps
25 Deadlifts (275/185) (225/135)
15 box jumps
30 Deadlifts (315/205) (275/155)
15 box jumps
35 Deadlifts (365/225) (315/185)
15 box jumps

Stamina
3 Rounds
3 wall walks
5 shoot thrus
7 bench press @ 60%

Thursday 1/18/18

Strength
EMOM x 12 mins
Even: 3 hang cleans @ 70%
Odd: 2 stone to shoulder

WOD
"Clean Shave"
3 Rounds for Time
15 C2B pull ups
12 lateral bar hop burpees
9 squat cleans (135/95)

Wednesday 1/17/18

Strength
3x10 Bulgarian split squats (each leg)
3x10 Back Squat @ 55%
3x10 Russian leans

WOD
"Tabata!!"
mountain climbers
pistols/air squats
supermans
russian twists
KBS (55/35)

Tuesday 1/16/18

Strength
100 hollow rocks for time

WOD
"Pump it up"
3 Rounds
5 strict HSPU
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)
then 1000m Row
then
3 Rounds
5 strict HSPU
5 strict pull ups
10 DB strict press
10 DB bent over rows (each arm)

Monday 1/15/18

Strength
3x10 Deadlift @ 50%
3x10 weighted step ups (per leg)
3x10 Goblet squat w/3 sec pause at bottom

WOD
15 min AMRAP
"Double Decker"
15 Power Snatches (75/55)
30 DU's
15 wallballs
30 DU's

Saturday 1/13/18

Jack Frost Competition and CFP turns 5 today!

Good luck to all CFP athletes competing in our Jack Frost Games.  Remember to have fun and enjoy the day.  If your Heat is not up, please take some pictures and post on our Athlete's page.

Taco Bar will be delivered around 12:30p.m. as we celebrate 5 years of CrossFit Plainfield.  A huge thank you to Coach Scott for having a dream, taking a chance, and opening the doors.  Scott has helped 100's of people find their inner strength and become in better shape.  Here's to many more years of helping others.

A big thanks to all of you also for joining CFP and making it what it is today.  Our community speaks for itself.

Friday 1/12/18

WOD
Open 14.4 (repeat)
14 min AMRAP
60 cal Row
50 TTB
40 wallballs
30 power cleans
20 muscle ups

Announcements
Happy 5 year Anniversary on Saturday to CrossFit Plainfield!  We look forward to celebrating with all of you during the Jack Frost Competition.  Doors open at 8am.  We will begin the first heat promptly at 9am.  Please be warmed up and ready to go.

Thursday 1/11/18

Strength
Build to a heavy squat Snatch in 12 mins

WOD
12 min running clock
1 min of power Snatch (115/75)
1 min of OHS (115/75)
2 mins of power snatch
2 mins of OHS
3 mins of power Snatch
3 mins of OHS

Wednesday 1/10/18

Strength
3x10 Front Squats
3x10 hip extensions
3x10 jumping lunges

WOD
"Nickel and Dime"
5 min AMRAP
15-10-5
KBS (55/35)
Push Press (95/65)
Cal Row
REST 5 mins
5 min AMRAP
15-10-5
KBS (55/35)
Push Press (75/55)
Cal Row

Tuesday 1/9/18

Strength
15 mins of gymnastics Goat work

WOD
"Almost Angie"
15 min AMRAP
10 pull ups
10 HSPU
10 sit ups

Monday 1/8/18

WOD
"Clean up in Aisle 4"
4 Rounds for Time
20 Hang Cleans (95/65)
15 wallballs (20/14)
10 burpees

Stamina
3x10 box jumps
3x10 front rack lunges (per leg)
3x10 hip bridges

Saturday 1/6/18

Reminder Announcement
8:00 a.m. Nutrition and Fitness Challenge informational meeting.  This is open to those already signed up and anyone wanting to hear more information.  If you have not been measured yet, please plan on doing so before or after the meeting.  Contact Greg at greg@crossfitplainfield.com.

TEAM WOD
In Teams of 3
2 Rounds
6x200m relay row
100 DB Snatch
6x200m relay row
100 medball cleans

Friday 1/5/18

Strength
Snatch Technique

WOD
Open 11.1/14.1
10 min AMRAP
30 DU's (60 singles)
15 Power Snatch (75/55) (55/35)

Thursday 1/4/18

Strength
3x20 KBS
3x10 Romanian Deadlift
3x10 walking lunges

WOD
EMOM x 21 mins
Min 1 - 1 Rope Climb (2 sit to stand)
Min 2 - 10 Wallballs
Min 3 - 30 sec plank hold

Wednesday 1/3/18

Strength
4x6 @ 60%
Bench press

WOD
"Water Wings"
20 min AMRAP
27/21 cal Row
21 C2B
15 Burpee Box jumps
9 Clean and Jerks (135/95)

Tuesday 1/2/18

Strength
3x10 Bulgarian split squats (10 each leg)
3x10 Back squats @ 50%
3x10 Russian Leans

WOD
"Raise the Bar"
8 min AMRAP
3 Thrusters
3 TTB
6 Thrusters
6 TTB
9 Thrusters
9 TTB
etc.