Friday 6/9/17

Warm Up

Jump Squats

 Burpees

Lunges

Wall touches 

Calf stretch

WOD

For Time

21 Thrusters (95/65)

21 Pull ups

800m Run

30 KBS (55/35)

30 push ups

50 DU's

50 sit ups

400m Run

30 Box Jumps

30 Wallballs

Mobility 

LaCrosse ball smash and foam roll

Thursday 6/8/17

Warm Up

SDLHP with empty bar

 Single jump rope

 10 banded squats 

DB press

Skill

3x10 

Toes to Bar and Barbell Roll outs

WOD

16 min AMRAP

40 mountain climbers

30 OH Walking Lunges (45/25)

20 SDLHP (95/65)

10 Ring Dips

Wednesday 6/7/17

Warm Up

Bergner and Dynamic warm up

Strength

Every 90 secs for 8 mins 

3 Muscle Snatch

3 OHS

3 Snatch Balance

3 Hang Snatch

WOD

5 Rounds

*1 Barbell Complex (Do not put bar down)

200m Run

Complex = 1 power clean, 3 front squats, 1 push jerk, 3 back squats, 1 push jerk, 1 OHS    

Tuesday 6/6/17

Warm Up

 2 rounds

20 singles

15 sit ups

 10 push ups

 5 squats

Strength

20 mins of Goat Work

Every 3 mins perform 20 sec Hollow rock hold

WOD

4 Rounds

5 Deadlifts (185/155)

10 KBS (55/35)

Run 100m

Monday 6/5/17

Warm Up

25 jumping jacks

 10 arm raises 

 lunges 

 side lunges  

wide leg inchworm into 4 push ups 

Strength

Pause Front Squats (4x7)

Every 3 mins for 12 mins

WOD

10-8-6-4-2

Power cleans (155/105)

C2B pull ups

Goblet squats (55/35)

Saturday 6/3/17

TEAM WOD

Partner WOD

20 min AMRAP
10 DB/KB Lunges
20 DB/KB Cleans
30 Wallballs
OH Carry (95/65) after each round

Announcement: Orders for new t-shirts and tanks can be made at 
https://foreverfierce.com/products/crossfit-plainfield-red-may
Deadline to order is June 4th!

Friday 6/2/17

Warm Up

2 Rounds

100m Run

 10 squats

 30 DU's

 5 push ups

WOD

20 min AMRAP

Sled push (garage door and back) 90/50

7 Squat Snatches 95/65

Sled Push

14 Burpees

Stamina

2 Rounds

20 Pistols

20 Sit ups