Partner WOD
With a Partner
1 mile Run (switch every 400m)
100 medball cleans
100 burpees
Friday, May 31, 2019
Thursday, May 30, 2019
Friday 5/31/19
Skill
10 min rope climb practice
WOD
"Sky High"
400m Run
40 push ups
20 TTB
400m Run
5 rope climbs
400m Run
20 TTB
40 push ups
400m Run
10 min rope climb practice
WOD
"Sky High"
400m Run
40 push ups
20 TTB
400m Run
5 rope climbs
400m Run
20 TTB
40 push ups
400m Run
Wednesday, May 29, 2019
Thursday 5/30/19
Strength
15 mins to build to a heavy hang squat clean
WOD
"Can't Walk"
12 min EMOM
Min 1 - 24 air squats
Min 2 - 16 wallballs
Min 3 - 8 hang squat cleans (75/55)
15 mins to build to a heavy hang squat clean
WOD
"Can't Walk"
12 min EMOM
Min 1 - 24 air squats
Min 2 - 16 wallballs
Min 3 - 8 hang squat cleans (75/55)
Tuesday, May 28, 2019
Wednesday 5/29/19
Skill
10 min Handstand practice
WOD
"Four Square"
3 sets not for time
50 DU
20 DB push press (35/25)
50 DU
:30sec HS hold (wall)
Rest 1 min
then 3 sets not for time
10/8 cal Bike
20 ring rows
10/8 cal Bike
10 BMU
Rest 1 min
10 min Handstand practice
WOD
"Four Square"
3 sets not for time
50 DU
20 DB push press (35/25)
50 DU
:30sec HS hold (wall)
Rest 1 min
then 3 sets not for time
10/8 cal Bike
20 ring rows
10/8 cal Bike
10 BMU
Rest 1 min
Monday, May 27, 2019
Tuesday 5/28/19
WOD
"Back to Normal"
15 min AMRAP
20 Russian KB swings (70/55)
20/15 cal Row
20 barbell front rack lunges (95/65)
Stamina
:20 sec hollow hold
:20 sec hollow flutter kicks
:20 sec tuck ups
Rest 1 min
"Back to Normal"
15 min AMRAP
20 Russian KB swings (70/55)
20/15 cal Row
20 barbell front rack lunges (95/65)
Stamina
:20 sec hollow hold
:20 sec hollow flutter kicks
:20 sec tuck ups
Rest 1 min
Friday, May 24, 2019
Saturday 5/25/19
Memorial Day WOD
"MURPH" - For time
Partition the pull-ups, push-ups, and squats as needed.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior...
"MURPH" - For time
Partition the pull-ups, push-ups, and squats as needed.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior...
Thursday, May 23, 2019
Friday 5/24/19
WOD
5 Rounds for Time
10 right arm hang DB snatch (50/35)
30 DU's (60 singles)
10 left arm hang DB snatch
30 DU's (60 singles)
Stamina
ROMWOD
5 Rounds for Time
10 right arm hang DB snatch (50/35)
30 DU's (60 singles)
10 left arm hang DB snatch
30 DU's (60 singles)
Stamina
ROMWOD
Wednesday, May 22, 2019
Tuesday, May 21, 2019
Wednesday 5/22/19
Strength
Grip Killer - 5 mins
WOD
6 sets
2 mins on/2 mins off
6 power snatch (165/105)
max cal Row
Grip Killer - 5 mins
WOD
6 sets
2 mins on/2 mins off
6 power snatch (165/105)
max cal Row
Monday, May 20, 2019
Tuesday 5/21/19
WOD
"Stop Bug-ing me"
30 min AMRAP
10/8 cal Bike
10 single arm DB deadlift (each side)
10 single arm DB push press (each side)
20 deadbugs
1 min bar hang
Stamina
800m Run
"Stop Bug-ing me"
30 min AMRAP
10/8 cal Bike
10 single arm DB deadlift (each side)
10 single arm DB push press (each side)
20 deadbugs
1 min bar hang
Stamina
800m Run
Sunday, May 19, 2019
Monday 5/20/19
WOD
10 Rounds for Time
14 Russian KBS (70/55)
8 burpee box jump overs
2 rope climbs
Stamina
10 min EMOM
Even: 45 sec plank on elbows
Odd: 15 v-ups or tuck ups
10 Rounds for Time
14 Russian KBS (70/55)
8 burpee box jump overs
2 rope climbs
Stamina
10 min EMOM
Even: 45 sec plank on elbows
Odd: 15 v-ups or tuck ups
Friday, May 17, 2019
Saturday 5/18/19
TEAM WOD
25 min AMRAP
With a Partner
1 mile Run (800m each)
50 Thrusters
50 TTB
50 medball cleans
800m Run (400m each)
40 Thrusters
40 TTB
40 medball cleans
600m Run (300m each)
30 Thrusters
30 TTB
30 medball cleans
400m Run (200m each)
20 Thrusters
20 TTB
20 medball cleans
25 min AMRAP
With a Partner
1 mile Run (800m each)
50 Thrusters
50 TTB
50 medball cleans
800m Run (400m each)
40 Thrusters
40 TTB
40 medball cleans
600m Run (300m each)
30 Thrusters
30 TTB
30 medball cleans
400m Run (200m each)
20 Thrusters
20 TTB
20 medball cleans
Thursday, May 16, 2019
Wednesday, May 15, 2019
Tuesday, May 14, 2019
Wednesday 5/15/19
Strength
5 sets of 2 push press + 1 split jerk
WOD
"Keep Up"
12 min AMRAP
50 DU
12 Burpees
5 sets of 2 push press + 1 split jerk
WOD
"Keep Up"
12 min AMRAP
50 DU
12 Burpees
Monday, May 13, 2019
Tuesday 5/14/19
Strength
1 rep max Bench Press
WOD
"Farmers Market"
15 min AMRAP
1200m Bike
30 air squats
100m KB farmer carry (70/55)
1 rep max Bench Press
WOD
"Farmers Market"
15 min AMRAP
1200m Bike
30 air squats
100m KB farmer carry (70/55)
Sunday, May 12, 2019
Monday 5/13/19
WOD
"Motown Filly"
24-20-16-12
Cal Row
DB strict press (35/25)
Filly lunges
400m Run after each round
Stamina
Tabata Holds
L Sit, dead hang, chin over bar, plank
"Motown Filly"
24-20-16-12
Cal Row
DB strict press (35/25)
Filly lunges
400m Run after each round
Stamina
Tabata Holds
L Sit, dead hang, chin over bar, plank
Friday, May 10, 2019
Saturday 5/11/19
TEAM WOD
Partner 1 Run 400m, Partner 2 max wallballs
Partner 1 200m Sled drag, Partner 2 max sit ups
Partner 1 500m Row, Partner 2 max KBS
Partner 1 Run 400m, Partner 2 max wallballs
Partner 1 200m Sled drag, Partner 2 max sit ups
Partner 1 500m Row, Partner 2 max KBS
Thursday, May 9, 2019
Friday 5/10/19
WOD
"Because I said So"
5 min AMRAP
21-15-9
power snatch (75/55)
pull ups
Rest 5 mins
5 min AMRAP
21-15-9
OH Squats (75/55)
TTB
Rest 5 mins
5 min AMRAP
21-15-9
Thrusters (75/55)
Burpees
"Because I said So"
5 min AMRAP
21-15-9
power snatch (75/55)
pull ups
Rest 5 mins
5 min AMRAP
21-15-9
OH Squats (75/55)
TTB
Rest 5 mins
5 min AMRAP
21-15-9
Thrusters (75/55)
Burpees
Wednesday, May 8, 2019
Thursday 5/9/19
WOD
"Not FGB"
5 Rounds
1 min at each station
Cal Bike
box jumps
HR push ups
Rest 1 min
Stamina
3 sets
20 plank rotations
20 heel touches over DB
20 alt single leg V-ups
"Not FGB"
5 Rounds
1 min at each station
Cal Bike
box jumps
HR push ups
Rest 1 min
Stamina
3 sets
20 plank rotations
20 heel touches over DB
20 alt single leg V-ups
Tuesday, May 7, 2019
Wednesday 5/8/19
WOD
"Double Dribble"
3 sets
2 Rounds for Time
20/15 cal Row
20 DB push press (50/35)
50 DU
Rest 2:00 b/w sets
Stamina
3 sets
8 DB bent over row
max ring rows
Rest 1:30
"Double Dribble"
3 sets
2 Rounds for Time
20/15 cal Row
20 DB push press (50/35)
50 DU
Rest 2:00 b/w sets
Stamina
3 sets
8 DB bent over row
max ring rows
Rest 1:30
Monday, May 6, 2019
Tuesday 5/7/19
Strength
6 sets of 3
Deadlift
WOD
"Tilt-a-Whirl"
12 min AMRAP
2-4-6-8 etc
Deadlift (255/165)
lateral bar hop burpees
6 sets of 3
Deadlift
WOD
"Tilt-a-Whirl"
12 min AMRAP
2-4-6-8 etc
Deadlift (255/165)
lateral bar hop burpees
Sunday, May 5, 2019
Monday 5/6/19
Strength
4 sets of 5 tempo Front Squats (3-1-1)
WOD
"Bow Side"
2 Rounds for Time
1000m Row
25 KBS (70/55)
25 Front Squats (95/65)
Stamina
100 abmat sit ups
Announcement: Memorial Day shirts - Only a few days left, online orders only, no extras will be purchased:
https://foreverfierce.com/products/crossfit-plainfield-memorial-day-2019
4 sets of 5 tempo Front Squats (3-1-1)
WOD
"Bow Side"
2 Rounds for Time
1000m Row
25 KBS (70/55)
25 Front Squats (95/65)
Stamina
100 abmat sit ups
Announcement: Memorial Day shirts - Only a few days left, online orders only, no extras will be purchased:
https://foreverfierce.com/products/crossfit-plainfield-memorial-day-2019
Friday, May 3, 2019
Saturday 5/4/19
TEAM WOD
Team WOD is....
Come in and find out! CrossFit "preparing you for not only for the unknown but for the unknowable as well."
Team WOD is....
Come in and find out! CrossFit "preparing you for not only for the unknown but for the unknowable as well."
Friday 5/3/19
WOD
"Sandwich"
60 Thrusters (45/35)
40 pull ups
20 box jumps (30/24)
200m KB front rack carry (55/35)
20 box jumps
40 pull ups
60 Thrusters
"Sandwich"
60 Thrusters (45/35)
40 pull ups
20 box jumps (30/24)
200m KB front rack carry (55/35)
20 box jumps
40 pull ups
60 Thrusters
Wednesday, May 1, 2019
Thursday 5/2/19
WOD
"Upside Down Hustle"
8 sets
2 mins each
20/15 cal Row
then max HSPU
Rest 2:00 b/w sets
Stamina
3 sets of: 15 push ups, 15 ring rows, 1 min plank
"Upside Down Hustle"
8 sets
2 mins each
20/15 cal Row
then max HSPU
Rest 2:00 b/w sets
Stamina
3 sets of: 15 push ups, 15 ring rows, 1 min plank
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