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