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