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