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