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