CrossFit Flemington @ Home

31 Dec 2018

Warm up: 3x10 Trunk

NYE 2018

16 reps of double under
14 reps of overhead squat at (35#)
16 reps of 24in box jump
15 reps of power clean (95#)
16 reps of push-up
15 reps of push jerk (95#)
16 reps of sit-up
16 reps of deadlift (95#)
15 reps of kettlebell swing at (70#)
16 reps of wall ball at (20#)
15 reps of pull-up
16 reps of burpee

Time: 21:54

RomWod

Mohonk

27 Dec 2018

Row Series

24 Dec 2018

Warm up: 3x10 Trunk, 5 min DU

Row
8 rds
150m
Rest 1:00
(avg 1:48.1/500m, 32 strokes/min)

RomWod

@ Home

24 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength:
Hex Bar Deadlift 5x 55-65-75%
5x 60,150,220,260,300

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

Row Series

23 Dec 2018

Warm up: 3x10 Trunk, Plate Halos, 5 min DU

Row
3 rds
1200m
Rest 3:30
(avg 5:16)

RomWod

@ Home

22 Dec 2018

Warm up: 3x10 Trunk

Strength: 5x 55-65-75%
Bench Press
5x 45,95,120,145,160

Back Squat
5x 45,95,135,155,180,207

Hollow Rocks 10x10 reps

RomWod

Row Series

21 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Row
6 rds
500m
Rest 2:30
(avg 2:05.6/500m, 28 strokes/min)

RomWod

CrossFit Flemington

20 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: EMOM 7 minutes
5 reps Deadlift (205#), Plank remaining time

WOD
12 min AMRAP
7 Power Cleans (95#)
7 Burpees over Bar

Result = 5 rds + 7 reps

RomWod

CrossFit Flemington

18 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Front Squat, EMOM 7 minutes
3 reps, 3 sec pause (115#)

WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 13:30

RomWod

Row

16 Dec 2018

Warm up: 5x10 Trunk, 5min DU

8K Row, 39:41, 2:28.5/500m

RomWod

@ Home

14 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength: Bench Press 5-3-1 70-80-90%
5x 45,95,120,150; 3x 172; 1x 195

Hex Bar Deadlift 5-3-1 70-80-90%
5x 60,150,240,290; 3x 320; 1x 360

Hollow Rocks 7x10 reps

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

CrossFit Flemington

13 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Snatch, 5x 55-65-75%
5x 45,65,85,95

WOD
12 min AMRAP
9 Deadlifts (95#)
7 Pull Ups
5 Push Press (95#)

Result = 6 rds + 9 reps

RomWod

CrossFit Flemington

11 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 5-3-1 70-80-90%
3x 45,95,135,155; 5x 190; 3x 220; 1x 240

WOD
14 min EMOM
Minute 1: 5 Thrusters (95#)
Minute 2: Max Burpee Box Jump Overs
avg 4 Burpees/rd

RomWod

@ Home

10 Dec 2018

Warm Up: 3x10 Trunk, SunSal, Plate Halos

Strength: Strict Press 3x5 @ 65%
5x 45,65,95,95,95

WOD
5 rds
20 KB Swing (two hand) (62#, Russian)
TGU (50#) 1/hand

Time: 16:15

RomWod

Row

9 Dec 2018

10K Row, 48:57, 2:26.6/500m

RomWod

@ Home

7 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength: Bench Press
3x 45,95; 3x135x7

Hex Bar Deadlift
3x 60,150,220; 3x260x7

Hollow Rocks 7x10 reps

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

Calisthenics

6 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

3 rds
20 PUSH UPS
3 pull up (optional)
30 AIR SQUATS
20 SIT UPS
15 WIDE GRIP PUSHUPS
3 pull up (optional)
10 LUNGES (each leg)
20 FLUTTER KICKS (4 count)
10 DIAMOND PUSHUPS
3 pull up (optional)
10 GLUTE BRIDGES
30 SECOND PLANK

Time: 32:30

RomWod

CrossFit Flemington

4 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 7 min EMOM, 3 Clean + 1 Jerk
45,65,85,95x5 sets

WOD
3 rds
500m Row
12 Deadlifts (185#)
21 Box Jumps

Time: 17:52

RomWod

CrossFit Flemington

3 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 7 min EMOM, 3 reps
3 sec pause, 135#

WOD
12 min AMRAP
5 Push Press (95#)
10 Burpees over Bar
15 Ab Mat Sit Ups (25#)

Result = 4 rds + 5 reps

RomWod

Row

2 Dec 2018

7K Row, 34:28, 2:27.5/500m

RomWod

@ Home

1 Dec 2018

Warm up: 5x10 Trunk, 5 min Skip Rope (30/30)

Strength: Bench Press
5x 45,95; 3x 135,165;
1x 185,195,205,215 (F)

Hex Bar Deadlift
5x 60,150; 3x 200,250
1x 290,330,360,380,400,420 (F)

RomWod

Calisthenics

29 Nov 2018

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 27:30

RomWod

CrossFit Flemington @ Home

27 Nov 2018

Warm up: 3x10 Trunk, SunSal, Plate Halo, Hammer Swing

Abs 70 reps, various

Strength: Back Squat
5x 45,95; 3x 135,165;
1x 185,205,225,235,245,255,265,275 (PR)

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 7:57

RomWod

Hike & TGU

25 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Animal Flow

Hike (Sourland) w/Bonnie, 55 min; 2.42 miles

TGU (30#) 5x1/hand, Shoulder Press each stage

Plate Halos (10 reps ea, 25#)
Hammer Swings (10 reps ea, 10#)

Abs 50 reps, various

RomWod

Row

24 Nov 2018

6K Row, 30:00, 2:31.0/500m

RomWod

@ Home

23 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Plate Halos (10 reps ea, 25#)

Treadmill Walk, 2 miles, 40 minutes

Strength:
Back Squat 5x 40%, 50%, 60%
5x 45,95,115,135,155
Bench Press 5x 40%, 50%, 60%
5x 45,65,95,115,135

RomWod

Simple & Sinister

22 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Animal Flow

TGU (30#) 5x1/hand, Shoulder Press each stage (11:15)

EMOM 10 minutes
10 KB Swing (two hand) (80#, Russian)

RomWod

CrossFit Flemington

20 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: EMOM 7 minutes 1x P Clean, 1x H Clean, 2x P Jerk
45,64,86,95,105,115,125


WOD
10...1 Overhead Squat
1...10 Burpees
60 Singles

Time: 18:25

RomWod

CrossFit Flemington

19 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Deadlift 5x 40%,50%,60%
5x45,135,185,205,215


WOD
12 minute AMRAP
5 Power Clean (95#)
5 Push Press (95#)
10 Box Jump Overs

Result = 6 rds

RomWod

CrossFit Flemington @ Home

16 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift 5-3-1 65%,75%,85%
5x60,150,220,260; 3x300; 1x340


WOD
3 rounds of:
5 reps of handstand push-up
7 reps of pull-up
10 reps of Thruster (45#)

Time: 9:30

RomWod

CrossFit Flemington @ Home

15 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat 5-3-1 65%,75%,85%
5x 45,95,135,165; 3x 190; 1x 215

WOD
800m Run
100 KB Swing (53#)
800m Run

Time: 24:39

RomWod

CrossFit Flemington

13 Nov 2018

Warm up: 3x10 Trunk, SunSal
DU practice 5 minutes

Strength: Bench Press 5-3-1 65%,75%,85%
5x 45,95,135; 3x 165; 1x 185

WOD
AMRAP 12 minutes
2-4-6...
DB Snatch (35#)
Burpees
Box Jump

Result = completed Burpees in 12s

RomWod

Hike

11 Nov 2018

Hike (Sourland) w/Bonnie, 54 min; 2.42 miles

RomWod

@ Home

10 Nov 2018

Warm up: 3x10 Trunk, SunSal

TGU (30#) 5x1/hand, Shoulder Press each stage

Rope Skip: 12 minutes

Strength: Deadlift 3x 60%,70%,80%
3x 60,150,220,240,280,320

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 9:16

RomWod

Simple & Sinister

8 Nov 2018

Warm Up: 3x10 Trunk

EMOM 10 minutes
10 KB Swing (two hand) (62#, Russian)
5 Push Ups

TGU (30#) 3x1/hand, Shoulder Press each stage

Rope Skip: 10 minutes

RomWod

@ Home

7 Nov 2018

7 x Sun Salutation

Time: 28:00

@ Home

6 Nov 2018

Warm Up: 3x10 Trunk

Strength:
Bench Press 3x 60%, 70%, 80%
3x 45,95,115,130,150,172
Back Squat 3x 60%, 70%, 80%
3x 45,95,115,135,155,180,205

Rope Skip: 10 minutes

RomWod

@ Home

4 Nov 2018

Warm Up: 3x10 Trunk, SunSal

DU Practice: 5 minutes, 8 rds of 5's

WOD
EMOM 10 minutes
10 KB Swing (two hand) (70#, Russian)
5 Push Ups

4 for the Core

TGU (35#) 3x1/hand, Shoulder Press each stage

RomWod

@ Home

3 Nov 2018

Warm up: 3x10 Trunk

Strength:
Bench Press 5x 55%,65%,75%
5x 45,95,115,135,145,155,165
Back Squat 5x 55%,65%,75%
5x 45,95,145,165,180,190

DU practice 5 minutes, 7 rds of 5's

RomWod

CrossFit Flemington

1 Nov 2018

Warm up: 3x10 Trunk, SunSal
DU practice 5 minutes

Strength: Strict Press 5x 55%,65%,75%
5x 45,65,85,105,115

WOD
EMOM 20 minutes
Odd: 10 Wall Balls (14#)
Even: 10 Deadlifts (135#)

RomWod

CrossFit Flemington

30 Oct 2018

Warm up: 3x10 Trunk, SunSal
DU practice 5 minutes
3x5 Gator Rolls

Strength: Deadlift 5x 55%,65%,75%
5x 135,185,235,255

WOD
4 rds
6 Handstand Push Ups
10 Box Jump Overs
15 DB Squat (35#)

Time: 15:25

RomWod

CrossFit Flemington

29 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Front Squat 5x 55%,65%,75%
5x 45,95,115,135,155

WOD
6 rds
5 Clean & Jerk (65,75,85,95,105,115#)
10 Pull Ups

Time: 15:12

RomWod

CrossFit Flemington (Open Gym)

28 Oct 2018

Warm Up: 3x10 Trunk, SunSal

DU 30/30 x 10

WOD
10 rds
10 KB Swing (two hand) (65#, Russian)
5 Push Ups
10 Abs (various stuff)

Time: 15:38

TGU (35#) 5x1/hand, Shoulder Press each stage (14:56)

RomWod

CrossFit Flemington

26 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat 4x4 @ 60%
4x 45,95,115,135,155,155,155,155

WOD
14 min AMRAP
5 Power Snatch (65#)
10 Overhead Squat (65#)
15 Cal Row

Result = 4 rds + 5 reps

RomWod

Simple & Sinister

25 Oct 2018

Warm Up: 3x10 Trunk, SunSal,
2x10 Hammer Swings

EMOM 10 minutes: 10 KB Swing (two hand) (62#, Russian)
+ 5 Push Ups each round

Abs: 100 reps, various stuff

TGU (30#) 5x1/hand, Shoulder Press each stage (9:00)

RomWod

CrossFit Flemington

23 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Front Squat 10-8-6-4-2
75,95,115,135,155

WOD
4 rds
10 Burpees
15 OH Lunge (45# Bar)
20 Hanging Knee Raise

Time: 16:00

RomWod

CrossFit Flemington

22 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Bench Press 10-8-6-4-2
65,95,115,135,165

WOD
12 min AMRAP
9 Deadlifts (135#)
6 Power Cleans (135#)
3 Handstand Push Ups

Result = 4 rds + 9 reps

RomWod

Calisthenics

20 Oct 2018

Warm up: 3x10 Trunk, SunSal

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 27:12

RomWod

Simple & Sinister

18 Oct 2018

Warm Up: 3x10 Trunk, SunSal

EMOM 10 minutes: 10 KB Swing (two hand) (53#, Russian)
+ 5 Push Ups each round

TGU (30#) 5x1/hand (7:30)

RomWod

Calisthenics

17 Oct 2018

Warm up: 3x10 Trunk, SunSal

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 28:08

RomWod

CrossFit Flemington @ Home

9 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat
5x 45,95,115,145,165,185,205

WOD
Fran
21-15-9
Thrusters (65#)
Pull Ups

Time: 10:28

Abs
4 for the core

RomWod

Hike

7 Oct 2018

Warm Up: 3x10 Trunk, SunSal

Hike (Sourland), 1 hr, 22 min; 2.89 miles; 25# pack

RomWod

@ Home

6 Oct 2018

Warm Up: 3x10 Trunk, SunSal
Abs: Gator Rolls 4x5
DU Practice 5 minutes

Strength: Hex Bar Deadlift:
5x 60,150,220,270,290,310,330

Wod
10 rds
3 Clean & Jerk (115#)
3 Pull Ups

Time: 16:45

RomWod

Calisthenics

5 Oct 2018

Warm up: SunSal, 10 min DU practice

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 27:00

RomWod

CrossFit Flemington

2 Oct 2018

Warm up: 3x10 Trunk, SunSal
DU: 5 minutes practice

Strength: Bench Press 9-7-5-3-1
45,95,115,135,155,185

WOD
200 Singles
10 rounds of: 2 Deadlifts (225#) / 5 DB Push Press (35#)
200 Singles

Time: 10:23

RomWod

CrossFit Flemington @ Home

1 Oct 2018

Warm up: 3x10 Trunk, SunSal

Abs: gator rolls 3x3 / side
DU: 10 minutes practice

Strength: OHS 9-7-5-3-1-1-1
45,65,75,95,105,115,125(f)

WOD
5 rounds of:
5 x box jump
5 x squat clean (75#)
5 x handstand push-up

Time: 14:20

RomWod

Brazil

28 Sep 2018

Warm up: 3x10 Trunk

Army Conditioning Drills
+
4 for the core

Time: 18:24

RomWod

Brazil

27 Sep 2018

Warm up: 3x10 Trunk, SunSal

MARSOC Short Card - 10 reps each

Time: 18:28

Jump Rope 10x 30/30

RomWod

Brazil

26 Sep 2018

Warm up: 3x10 Trunk, SunSal

New Daily Dozen
- 10 reps each

Time: 18:38

Jump Rope 10x 30/30

RomWod

JumpNRope seminar

23 Sep 2018

Warm Up: 3x10 Trunk

2.5 hours Double Under training

RomWod

CrossFit Flemington @ Home

22 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Abs
4x5 Gator Rolls /side

Strength: Back Squat
5x 45,95; 4x 115; 3x 135; 2x 155; 1x 185,205,225

WOD
30 Cal Row
30 Deadlift (135#)
20 Cal Row
20 Hang Power Clean (95#)
10 Cal Row
10 Push Press (95#)

Time: 12:10

RomWod

Hike

21 Sep 2018

Hike (baseball fields), 2 laps; 48:13; 2.54 miles with Bonnie

RomWod

CrossFit Flemington

20 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Deadlift
5x 45,135; 4x 185; 3x 205; 2x 225; 1x 255,275,295,305,315

WOD
16 min AMRAP
8 Push Press (35# DBs)
8 DB Squat
8 DB Lunge
16 Cal Row

Result = 4 rds + 8 reps

Abs
10 Side 2 Side Crunches
10 Elbow 2 Knee Crunches/Side
10 Hand 2 Ankle Crunches

RomWod

Hike

19 Sep 2018

Hike (baseball fields), 2 laps; 48:49; 2.54 miles with Bonnie

Abs
3 rds
10 Med Ball Twist (20#)
10 AbMat Sit Ups
10 Flutter Kicks (4 cnt)

RomWod

CrossFit Flemington

18 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Bench Press
5x 45,95,115; 3x 135,185; 1x 205

WOD
21-15-9 Thruster (75#)
42-30-18 AbMat Sit Ups

Time: 7:19

RomWod

CrossFit Flemington

17 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Front Squat
3x 45,95,115; 2x 135; 1x 185,195

WOD
4 rds
3min AMRAP
20 Box Jumps
Max Snatch (75#) 12,12,12,10
1 min rest

Abs
20 Tuck Ups
20 Swimmers
20 Bicycle Crunch
20 Arch Ups
20 Hollow Rocks
20 Bird Dogs

RomWod

Hike

16 Sep 2018

Hike (Sourland) with Bonnie, 46:22; 2.2 miles

RomWod

@ Home

15 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength:
Bench: 5x 45,95,115,135,145,165,185
Hex Bar Deadlift: 5x 60,150,200,220,270,290,320

Wod
50-40-30-20-10
Double Unders
AbMat Sit Ups

Time: 10:37

RomWod

CrossFit Flemington

13 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Strict Press 5-4-3-2-1
95-105-115-125-135

WOD
30-20-10 reps
Hanging Knee Raise
DB Squat (35#)

Time: 8:15

Abs
3 rds
10 Hollow Rocks
10 Ab Wheels

RomWod

@ Home

11 Sep 2018

6 rds
SunSal

Time: 24:00

CrossFit Flemington

11 Sep 2018

Warm Up: 3x10 Trunk, SunSal

9-11 Tribute WoD

1 rounds of:
2001m Row
11 reps of 24 in box jump
11 reps of Thruster (95#)
11 reps of burpee pull-up (chest-to-bar)
11 reps of power clean (135#)
11 reps of handstand push-up (ab mat + plate)
11 reps of kettlebell swing (53#)
11 reps of toes-to-bar
11 reps of deadlift (165#)
11 reps of push jerk (95#)
2001m Run

Time: 44:07

Cash out = 343 Singles (48:50)

RomWod

MARSOC Short Card

9 Sep 2018

MARSOC Short Card
1x10
5 Chin Ups after each set of Push Ups

Time: 20:51

RomWod

CrossFit Flemington @ Home

8 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift
5x 60,150; 4x 200; 3x 250; 2x 300
1x 320,340,350,370,400 (PR)

Wod
5-4-3-2-1
Clusters (95#)
200 m Run

Time: 9:18

RomWod

Walk

7 Aug 2018

Walk 2.3 miles with Ken, 53 minutes

@ Home

6 Sep 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
3x 45,95,115,135,145,165,185

EMOM 10 minutes: KB Swing, 10/hand (5 ea Alt), (50#, Rus)

TGU: 1 x 5/hand (50#)

RomWod

CrossFit Flemington

4 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 3 rounds
3 front Squat
5 back Squat
135,145,155#

WOD
6 min AMRAP
30 Double Unders
15 Wall Ball (20#)
10 Handstand Push Ups (2 pads)
2 min Rest
6 min AMRAP
5 Handstand Push Ups (2 pads)
10 Wall Ball (20#)
15 Double Unders

Result =
1st set: 1 rd + 39 reps
2nd set: 2 rds

RomWod

WOD & Hike

3 Sep 2018

Warm Up: 3x10 Trunk

5rds
5 Chin Ups
10 Push Ups
15 Air Squats
20 Tuck Ups

Time: ~20:00

Hike (Sourland), 43:48; 2.79 miles; 20# pack; Avg HR 126

RomWod

CrossFit Flemington @ Home

2 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift
3x 60,150,200,220,270,290,320

Wod
5 rds
5 Handstand Push Up (25# plate + 2 mats)
8 KB Swing (70#, Rus)
30 Double Unders

Time: 13:14

RomWod

@ Home

1 Sep 2018

Calisthenics

Time ~ 20 minutes

RomWod

CrossFit Flemington @ Home

30 Aug 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
5x 50,100,120,140,160,180

Wod
20-16-12-8-4 reps of:
Sit-Up (25#)
15-12-9-6-3 reps of:
Cal Row
10-8-6-4-2 reps of:
Front Squat (95#)
5-4-3-2-1 reps of:
Burpee Pull Up

Time: 17:40

RomWod

CrossFit Flemington @ Home

28 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 5 rounds
3 front Squat
5 back Squat
135#

WOD
4 rounds of:
8 reps of burpee
10 hanging knee raise
12 reps KB Swing (70#) Russian

Time: 10:40

RomWod

CrossFit Flemington

27 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 5x 2 Power Clean + 1 Jerk
95,105,115,125,135

WOD
12 min AMRAP
6 Deadlifts (155#)
9 Box Jumps
12 Cal Row

Result = 4 rds + 9 reps

RomWod

@ Home

26 Aug 2018

Warm Up: 3x10 Trunk

Strength:
Hex Bar Deadlift 5x 60,150,220,270,280,290
KB Arnold Press 8x35#x3

WOD
Army Conditioning Drill

Preparation Drill, 6 reps each, 4 count
5 Chin Ups

Conditioning Drill 1, 5 reps each, 4 count
5 Chin Ups

Conditioning Drill 2, 5 reps each, 4 count
5 Chin Ups

Conditioning Drill 3, 5 reps each, 4 count
5 Chin Ups

Time = 24:50

RomWod

CrossFit Flemington @ Home

24 Aug 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
3x 100,120,140,160,180

WOD
40-30-20-10 Double Unders
8-6-4-2 Power Clean (95#)
20-15-10-5 Hanging Knee Raise
4-3-2-1 Power Snatch (95#)

Time = 9:59

RomWod

Hike

23 Aug 2018

Hike (baseball fields), 2 laps; 49:36; 2.6 miles with Bonnie

RomWod

Army Conditioning Drills

21 Aug 2018

5 reps each, 4 count

Preparation Drill
5 Chin Ups

Conditioning Drill 1
5 Chin Ups

Conditioning Drill 2
5 Chin Ups

Conditioning Drill 3
5 Chin Ups

4 for the core


Time = 22:14

CrossFit Flemington

20 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hang Power Clean
5x 95,105,115,125,135

WOD
4 rds
200m Run
300m Row
20 DB Squats (35#)

Time = 21:09

RomWod

Army Conditioning Drills

19 Aug 2018

5 reps each, 4 count

Preparation Drill

Bend and Reach
Rear Lunge
High Jumper
Rower (Tuck Up)
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-Leg Body Twist
Push-up

Conditioning Drill 1

Power Jump
V-Up
Mountain Climber
Leg Tuck and Twist
Single Leg Push Up

Conditioning Drill 2

Turn and Lunge
Bicycle Crunch
Jumping Jacks
Swimmer
8 Count Push Up

Conditioning Drill 3

Y Squat
Single Leg Deadlift
Side to Side Knee lift
Front Kick Alternate Toe Touch
Tuck Jump
Straddle Run Forward and Backwards
Half Squat Lateral
Frog Jump Forward and Backwards
Alternate quarter turn Jump
Alternate staggered squat jump

4 for the core

Hollow Hold
Side plank
Back Bridge (single leg 5x alternate 5 cnt)
Bird Dog

Time = 25:36 (Avg hr 126, max 154)

Hike (baseball fields), 2 laps; 50:36; 2.6 miles with Mickey (Avg hr 98, max 112)

RomWod

CrossFit Flemington @ Home

17 Aug 2018

Warm Up: 3x10 Trunk, 3x10 Ab Wheel

Strength: Bench Press
5x 95,115,135,155,175

WOD
4 rds
4 Power Snatch (95#)
40 DU
400m Run (1 lap around yard)

Time = 16:58 (Avg hr 147, max 158)

RomWod

CrossFit Flemington @ Home

16 Aug 2018

Warm Up: 3x10 Trunk, DU practice

Strength: Deadlift
5x 135,185,205,235,265

WOD
10 rds
3 Burpee Pull Ups
5 Deadlifts (155#)

Time = 17:46 (Avg hr 142, max 150)

RomWod

Temecula (dads 90th)

13 Aug 2018

Warm up: 3x10 Trunk

WOD
10 rds
10 DU (consecutive)
5 Burpees

Time: 12:37

RomWod

Temecula (dads 90th)

12 Aug 2018

Warm up: 3x10 Trunk
3 min rope skipping

WOD
10 rds
5 Push Ups
7 Air Squats
10 Tuck Ups

Time: 11:10

RomWod

Temecula (dads 90th)

11 Aug 2018

Warm up: 3x10 Trunk

WOD
New Daily Dozen
2 rds
- 10 reps each

Jumping Jacks (4 count)
Squat Thrust
Trunk Rotation
Mountain Climber (4 count)
Squat & Reach
Bicycle Crunch (4 count)
Push Up
Jump Lunge
Tuck Up (4 count)
Hindu Push Up
Flutter Kick (4 count)
Burpees

Time: 17:23

RomWod

Temecula (dads 90th)

10 Aug 2018

Warm up: 3x10 Trunk

WOD
5 rds
10 Burpees
20 DU (total)

Time: 9:48

RomWod

Temecula (dads 90th)

8 Aug 2018

Warm up: 3x10 Trunk

WOD
5 rds
15 DU (consecutive)
15-14-13-12-11-10
Push Ups
Hollow Rocks
Air Squats

Time: 14:00

RomWod

CrossFit Flemington

6 Aug 2018

Warm Up: 3x10 Trunk, SunSal
DU Practice

Strength: 2 Power Snatch + 1 Overhead Squat
EMOM 8 minutes: 65#

WOD
12 min AMRAP
3 Power Snatch (65#)
6 Overhead Squat
9 Box Jumps

Result = 5 rds + 3 reps

RomWod

Hike

5 Aug 2018

Hike (baseball fields), 2 laps; 44:38; 2.5 miles

RomWod

MAF Row

4 Aug 2018

DU Practice: Max Du (37,17,24,35)

Row 6K (31:06)
Avg Heart Rate 125 bpm

RomWod

CrossFit Flemington

2 Aug 2018

Warm Up: 3x10 Trunk, SunSal
400m Row, 7 burpees/100m

Strength: 3 Position Clean
65,85,95,95,95,115,115,115

WOD
20 min AMRAP
10 Push Press (95#)
10 KB Swing (45#)
10 Box Jumps

Result = 5 rds + 20 reps

RomWod

CrossFit Flemington

31 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x DU (28,27,17)

Strength: Bench
5x 45,95,115,135; 3x 155; 1x 175

WOD
12 min AMRAP
3 Pull Ups
3 Ring Dips
6 Deadlifts (185#)
9 Box Jumps

Result = 4 rds + 16 reps

RomWod

Hike

29 Jul 2018

Hike w/Mickey (Sourland), 1 hr 2 min; 2.13 miles; daypack; Avg HR 93

RomWod

MAF Row

28 Jul 2018

Warm Up: 3x10 Trunk
DU Practice: Max Du (37,22,33,31)

Row 5K (26:43)
Avg Heart Rate 123 bpm

RomWod

CrossFit Flemington @ Home

27 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x 5 Singles + 15 DU

Strength: Deadlift
5x 135,185,225,255,285

WOD
2 rds
30 Cal Row
30 KB Swing (44#)
30 Goblet Squat (44#)
30 Sit Ups

Time = 21:55

RomWod

CrossFit Flemington

26 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x 5 Singles + 15 DU

Strength: Power Clean
5x 95,115,135

WOD
12 min AMRAP
8 Power Clean (65#)
10 OH Lunge (65#)
12 Chest2Bar Pull Ups

Result = 3 rds

RomWod

CrossFit Flemington

24 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU

Strength: Bench Press
5x 95,115,135

WOD
10 min Cap
12-10-8-6-4-2
Deadlift (185#)
Toes2Bar
Box Jumps

Result @ Cap = completed set 6 T2B

RomWod

CrossFit Flemington

23 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 5x 5 Singles + 15 DU

Strength: Strict Press
5x 65,75,85

WOD
10 Hang Power Snatch (75#)
200m Run
20 Hang Power Snatch (65#)
200m Run
30 Hang Power Snatch (55#)
200m Run
40 Hang Power Snatch (45#)

Time: 12:26

RomWod

MAF Row

22 Jul 2018

DU Practice 4x 5 Singles + 15 DU; 1x5 Singles + Max Du (32)

Row 5K (26:07)
Avg Heart Rate 119 bpm

RomWod

Hike

21 Jul 2018

Hike (Sourland), 45:56; 2.41 miles; 25# pack; Avg HR 112

RomWod

CrossFit Flemington

20 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU; 1x 5 Singles + max DU (20)

Strength: Deadlift
5x 135,155,185,205,225

WOD
8 rds, 20 sec on, 10 sec off
Pull Ups (3)
Push Ups (5)
Back Squats (95#) (5)

RomWod

CrossFit Flemington

19 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU; 1x 5 Singles + max DU (35)

Strength: OHS
5x 45,65,75,85

WOD
4 rds
Minute 1: 5 Snatches (95#)
Minute 2: Max Row
Minute 3: 5 Clean & Jerk (95#)
Minute 4: Max Row

Result = 1533 m

RomWod

MAF Row

17 Jul 2018

DU Practice 5x5 Singles + 15 DU

Row 5K (25:52)
Avg Heart Rate 124 bpm

RomWod

Hike

16 Jul 2018

Hike (Sourland), 2 hr 7 minutes; 5.56 miles; 23# pack; Avg HR 117

RomWod

Lisbon

12 July 2018

WWII Calisthenics set 1 2x (~22 min)

RomWod

Lisbon

10 July 2018

MARSOC Short Card (~16 min)

RomWod

@ Home

5 Jul 2018

Warm up: 3x10 Trunk

TGU 1x empty,35,40,44,40,35 /hand

WOD
5 rds
10 KB Swings (70#, Rus)
10 Push Ups
5 Singles + 12 DU

RomWod

@ Home

3 Jul 2018

Warm up: 3x10 Trunk

TGU 1x empty,35,40,44,40,35 /hand (6:20)

WOD
5 rds
5 Singles + 12 DU
10 KB Swings/hand (44#)
10 Ring Push Ups

Time: 15:25

RomWod

@ Home

1 Jul 2018

Warm up: 3x10 Trunk

TGU 1x 35,40,44,40,35 /hand (6:00)

WOD
5 rds
5 Singles + 12 DU
10 Push Ups
10 KB Snatches/hand (35#)

Time: 15:30

RomWod

@ Home

29 Jun 2018

Warm up: 3x10 Trunk

TGU 1x 35,40,44,40,35 /hand

WOD
5 rds
5 Singles + 12 DU
10 Push Ups
10 KB Swings (70#, Russian)

RomWod

CrossFit Flemington

28 Jun 2018

Warm Up: 3x10 Trunk, SunSal

DU: 5x 5 Singles + 12 DU

Strength: Clean & Jerk E2MOM
3x95; 2x115; 1x135,145,155

WOD
AMRAP in 12 minutes:
6 Deadlifts (185#)
9 Handstand Push Ups
12 Toes2Bar

Result = 3 rounds + 6 reps

RomWod

Hike

27 Jun 2018

Hike (Sourland), 1 hr 11 minutes; 3.21 miles; 23# pack; Avg HR 105

RomWod

CrossFit Flemington

26 Jun 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Power Snatch
3x45,65; 2x75; 1x85,95,105

WOD Open 11.1/14.1
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches (75#)

Result = 3 rounds + 30 reps

RomWod

Hike

24 Jun 2018

Hike (Sourland), 48 minutes; 2.34 miles; 20# pack; Avg HR 107

RomWod

MAF Row

23 Jun 2018

Warm up: 3x10 Trunk

DU Practice 6x5 Singles + 10 DU

5 rds: 5 Deadlifts (230# Hex Bar)/10 Push Ups (PRMC)
~11 minutes

Row 4K (20:37)
Avg Heart Rate 120 bpm

RomWod

Hike

22 Jun 2018

DU 5x 5 Singles + 10 DU

Hike (baseball fields), 2 laps; 43 minutes; ~2 miles; 20# pack

RomWod

CrossFit Flemington @ Home

21 June 2018

Warm up: 3x10 Trunk

DU 5x 5 Singles + 10 DU; 1x 5 Singles + 12 DU

Strength: Power Clean 5x 45,95; 4x115; 3x125; 2x135;
1x145,155,165,175,185(f)

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Bar Dips

Time: 14:05

RomWod

MAF Row

20 Jun 2018

Warm up: 3x10 Trunk

DU Practice 6x5 Singles + 10 DU

5 rds: 4 Gator Rolls/10 Push Ups

Row 4K (21:00)
Avg Heart Rate 121 bpm

RomWod

@ Home

19 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

WOD
5 rds
5 Singles + 10 DU
10 KB Swings (70#, Russian)
10 Push Ups

Time: ~9:00

RomWod

MAF Row

17 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

Row 4K (21:04)
Avg Heart Rate 117 bpm

RomWod

MAF Row

16 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

Row 5K (25:54)
Avg Heart Rate 120 bpm

RomWod

CrossFit Flemington

15 June 2018

Warm up: 3x10 Trunk, SunSal
DU 4x 5 Singles + 7 DU

Strength: Front Squat 5x5x115

WOD
5 rds
2 min AMRAP
5 Hand Release Push Ups
10 Deadlifts (135#)
Max Burpees over Bar in remaining time
1 min Rest

Result = Burpees = 10,10,10,6,4

RomWod

CrossFit Flemington @ Home

14 June 2018

Warm up: 3x10 Trunk, SunSal
DU 5x 5 Singles + 7 DU

WOD
5 rds
200m Run (1 lap around yard)
10 Thrusters (45#)
5 Pull Ups

Time: 15:20

RomWod

MAF Row

13 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 7 DU

Row 5K (25:06)
Avg Heart Rate 122 bpm

RomWod

CrossFit Flemington

12 June 2018

Warm up: 3x10 Trunk, SunSal
DU 4x 10 Singles + 7 DU

Strength: Back Squat
5x 45,95,115; 5x5x135

WOD
12 min AMRAP
1 Power Snatch (75#)
1 Overhead Squat
1 Box Jump
2 each
3 each
...

Result = 6 rds + 5 reps

RomWod

CrossFit Flemington

11 June 2018

Warm up: 3x10 Trunk, SunSal
DU: 4x 10 Singles + 7 DU

WOD
10 Pull Ups
10 Cleans (65#)
10 Pull Ups
8 Cleans (95#)
10 Pull Ups
6 Cleans (105#)
10 Pull Ups
4 Cleans (115#)
10 Pull Ups
2 Cleans (135#)

Time: 9:24

DU: 4x 10 Singles + 10 DU

RomWod

MAF Row

10 Jun 2018

Warm up: 3x10 Trunk

TGU 1x 35,40,44,40,35 /hand

DU Practice 4x10 Singles + 7 DU

Row 5K (25:54)
Avg Heart Rate 117 bpm

RomWod

MAF Row

9 Jun 2018

Warm up: 3x10 Trunk

DU Practice 4x10 Singles + 6 DU

Row 20 minutes (3867)
Avg Heart Rate 117 bpm

RomWod

CrossFit Flemington @ Home

8 June 2018

Warm up: 3x10 Trunk, SunSal
DU: 3x 10 Singles + 5 DU

WOD
40-30-20-10
Hang Power Snatch (45,55,65,75)
AbMat Sit Up

Time: 13:51

RomWod

CrossFit Flemington

7 June 2018

Warm up: 3x10 Trunk, SunSal
400m Run, PVC stuff

Strength: Clean, then Jerk
5-4-3-2-1: x 75,95,105,115,125

WOD
3 rds
20 Hanging Knee Raise
200m Run
30 Thrusters (45#)

Time: 14:58

RomWod

CrossFit Flemington

5 June 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
12 min AMRAP
3 Front Squat (95#)
6 Deadlift
9 Hand Release Push Ups
12 Lateral Hops Over Bar

Result = 6 rds

RomWod

MAF Row

3 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

TGU: 1x 35,40,44,40,35 /hand, no rest

Row 20 minutes (4021)
Avg Heart Rate 115 bpm (aimed for ~120)
Much cooler today, only 65 F

RomWod

MAF Row

2 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

Deadlift: 5x 60,150,180,220,250,270

Push Ups: 4x12 (beep test)

Row 20 minutes (3851)
Avg Heart Rate 121 bpm (aimed for ~120)

RomWod

MAF Row

1 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

Back Squat: 5x 45,95,115,135,155,175

Push Ups: 5x10 (beep test)

Row 20 minutes (3865)
Avg Heart Rate 122 bpm (aimed for ~120)

RomWod

MAF Row

30 May 2018

Warm up: 3x10 Trunk

DU Practice 5 minutes, 30 sec on/30 Sec off

Row 20 minutes (4K)
Avg Heart Rate 115 bpm (aimed for ~120)

RomWod

CrossFit Flemington

29 May 2018

Warm up: 3x10 Trunk, SunSal
Tabata Air Bike

Strength: Clean & Jerk E2MOM
5x 65,75,95,95,95

WOD
12 min AMRAP
5 Snatch (75#)
75 Singles

Result = 7 rds

RomWod

CrossFit Flemington

28 May 2018

Warm up: 3x10 Trunk, SunSal

WOD
Murph (1/2)
800m run
10 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
800m run

Time: 32:00

RomWod

@ Home

27 May 2018

Warm Up: 3x10 Trunk, SunSal

TGU 1x 35,40,44,40,35 /side

2K Row, 9:34

RomWod

CrossFit Flemington

25 May 2018

Warm up: 3x10 Trunk, SunSal

Strength: Strict Press
5x 65,95,115,115

WOD
45 cal Row
Then
21-15-9 Med Ball Clean
15-12-9 Handstand Push Up (25# plate)

Time: 14:50

RomWod

CrossFit Flemington

24 May 2018

Warm up: 3x10 Trunk, SunSal
400m Run, 10 each dislocates/OHS/good morning

Strength: Front Squat
5x 45,75,95,115,135,155

WOD
9 min cap
2 rds
10 Snatches (85#)
12 Burpees
then
2 rds
10 Snatches (65#)
12 Burpees

Result @ cap: 3 rds + 8 reps

RomWod

CrossFit Flemington

22 May 2018

Warm up: 3x10 Trunk, SunSal, 1K Row

Strength: Deadlift
5x 45,135,185,215,235,235

WOD
4 rds
75 Singles
25 Deadlifts (135#)
25 Ab Mat Sit Ups (25#)

Time: 18:40

RomWod

Crossfit Flemington

21 May 2018

Warm up: 3x10 Trunk, SunSal, 200 Singles

Strength: Back Squat
5x 45,95,135,185,185

WOD
800m Run
10-8-6-4-2
Cluster (75#)
Pull Ups
800m Run

Time: 24:39

RomWod

Open Gym

20 May 2018

Warm Up: 3x10 Trunk, SunSal, 1K Row

TGU 1x 45,45,55,55,65,65,55,45 /side

Jump Rope 30/30 x 10

Abs
Hollow Rocks 5x10 (30 sec rest btwn)
GHD Back Extensions 5x10 (30 sec rest btwn)

RomWod

@ Home

19 May 2018

Warm up: 3x10 Trunk, SunSal

EMOM 10 minutes: 10 KB Swing (62#, 2 hand)/5 Push Ups

RomWod

Crossfit Flemington (@ Home)

12 May 2018

Warm up: 3x10 Trunk, SunSal

Abs (gymnastics)
4 Rounds, Not For Time:
0:45 Side Plank Hold (Per side)
5 Plate Sit Ups (35#)
15 Low Ring Plank Arm Circles (Per arm)
10 Hanging Leg Lifts to Horizontal

For Time: 100 Hollow Rocks

Strength:
Strict Press
5x 45; 3x 65,75; 2x 95;
1x 115,125,135,145(f)

Back Squat
5x45; 3x 95; 2x 115,135;
1x 155,185,205,225,235,245,255

RomWod

@ Home

11 May 2018

Hike 50 minutes, ~2 miles, Sourland

Abs (gymnastics)
45 Second Unbroken Plank Hold on Low Rings

5 Rounds, Not For Time:
10 Strict GHDs - 5 Seconds Up and Down (25# plate sit ups)
10 Tuck Hold Toe Taps on Parallettes
20 Low Plank Leg Marches

Finish with:
40 Second Unbroken Hollow Hold

RomWod

Crossfit Flemington (@ Home)

10 May 2018

Warm up: 3x10 Trunk, SunSal

Strength: Bench
5x 45,95; 4x 115; 3x 135; 2x 145;
1x 155,165,175,185,195,202

WOD
27-21-15-9
KB Swing (44#)
Box Jumps
Push Ups

Time: 16:57

RomWod

Crossfit Flemington (@ Home)

8 May 2018

Warm up: 3x10 Trunk, SunSal
DU practice (got thru 15s of RX Smartgear warmup)

WOD
10 min cap
2-4-6-8-10...20
Deadlift (205#)
KB Squat (2x35#)
Handstand Push Ups

Result = 8 DL + 8 KB Squat

RomWod

Crossfit Flemington

7 May 2018

Warm up: 3x10 Trunk, SunSal

Strength: Snatch, E2MOM 5-4-3-2-1
65,75,95,105,115

WOD
3 rds
15 Snatch (75#)
20 Pull Ups

Time: 12:55

RomWod

Open Gym

6 May 2018

Warm Up: 3x10 Trunk, SunSal, 1K Row

TGU 1x 45,45,55,55,55,65,65 /side

Jump Rope 30/30 x 10

Abs (gymnastics)
EMOM x 10:
Minute 1: 20 Hanging Tuck Rotations
Minute 2: 30 Second Plank Hold on Low Rings

RomWod

Crossfit Flemington

4 May 2018

Warm up: 3x10 Trunk, SunSal

Strength: Power Clean, 5-4-3-2-1
95,115,125,135,145

WOD
5 rds
30 sec Sumo Deadlift (75#)
30 sec Hang Power Clean
30 sec Push Press
30 sec Rest

result = 150 reps

RomWod

Crossfit Flemington

3 May 2018

Warm up: 3x10 Trunk, SunSal

Strength: Deadlift, 5-3-1
5x 135, 185; 3x 225; 1x 275

WOD
200m Run
21 Power Snatches (75#)
21 Plate Sit Ups (25#)
400m Run
15 Power Snatches (75#)
15 Plate Sit Ups (25#)
600m Run
9 Power Snatches (75#)
9 Plate Sit Ups (25#)

Time: 17:16

RomWod

@ Home

2 May 2018

Hike 50 minutes, ~2 miles, Sourland

Mace Swings 5x10

Abs (gymnastics)
2 Sets For Quality. Rest as needed between.
20 Plank Bounces with Feet on a Band

4 Rounds For Reps:
0:30 Max Effort Hollow Hold Leg Lowers
0:30 Rest
0:30 Max Effort Tuck Hold on Parallettes
0:30 Rest
0:30 Max Effort Sitting Straddle Leg Lifts

Finish with:
60 Unbroken Plank Bounces with Hands on a Band

RomWod

Crossfit Flemington

1 May 2018

Warm up: 3x10 Trunk, SunSal
200 Singles

Strength: Bench & Ring Dip, 5-3-1
95,115,135

WOD
12 min AMRAP
5 Power Cleans (135#)
10 Box Jump Overs
200m Run

Result = 4 rds + 5 reps

RomWod

Simple & Sinister

29 Apr 2018

Warm Up: 3x10 Trunk, 2x5 Goblet Pause Squat (20#)
2x10 hammer swings (10#)

Abs (gymnastics)
2 Rounds For Quality. Rest as needed between.
35 Unbroken Hollow Rocks.

4 Rounds For Reps:
0:30 Max Effort Tuck Ups
0:30 Rest
0:30 Max Effort Tuck Hold on Parallettes
0:30 Rest
0:30 Max Effort Hanging Tuck Ups on Pull-Up Bar

Finish with:
60 Second Unbroken Plank Hold

EMOM 5 minutes: 10 KB Swing/hand (53#, Russian)

TGU (53#) 5x1/hand

RomWod

@ Home

28 Apr 2018

Hike 50 minutes, ~2 miles, Sourland

Mace Swings 10x10
Club Swings 2x5 /hand

RomWod

Crossfit Flemington

27 Apr 2018

Warm up: 3x10 Trunk, SunSal

Strength: EMOM 10 min, 3 reps each/minute
Back Squat 95x3,115x3,125x3
Deadlift 155x3,165x6

WOD
4-8-12
Thrusters (105#)
C2B Pull Ups

Time: 7:58

Abs (gymnastics)
3 Rounds:
20 Ft. Plank Walk with Plate
right into... 30 Second Plank Hold (don't come down after the walk)
20 Second Rest

3 Rounds, Not For Time:
10 Hollow Rocks
10 Hanging Tuck Pulses
10 Tuck Hold on Parallettes with Alternating Leg Extensions

Finish with:
45 Second Unbroken Hollow Hold

RomWod

Crossfit Flemington

26 Apr 2018

Warm up: 3x10 Trunk, SunSal
200 Singles, 2x10 Mtn Climbers/Jump Squats

Strength: 5x 3 position Snatch
45,65,75,85,95

WOD
4 rds
21 Overhead Squats (45#)
400m Run

Time: 15:03

RomWod

Simple & Sinister

25 Apr 2018

Warm Up: 3x10 Trunk, 2x5 Goblet Pause Squat (20#)
2x10 hammer swings (10#)

EMOM 10 minutes: 10 KB Swing (two hand) (62#, Russian)

TGU (53#) 5x1/hand

RomWod

Crossfit Flemington

22 Apr 2018

Warm up: 3x10 Trunk, SunSal

Strength: Hang Clean; Push Press 2-2-2-1-1-1
115#

WOD
12 min AMRAP
2,4,6,8,...
KB Swing (55#)
Chest2Bar Pull Ups

Result = 14 KB Swing + 2 C2B Pull Ups

RomWod

@ Home

22 Apr 2018

Hike 50 minutes, ~2 miles, Sourland

Abs (gymnastics)
4 Rounds, Not For Time:
0:30 Side Plank Hold (Per side)
10 Ab Mat Sit-Ups (25#)
10 Plank Arm Circles on Low Rings (Per arm)
10 Tuck-Ups

Finish:
100 Hollow Rocks

RomWod

Crossfit Flemington

20 Apr 2018

Warm up: 3x10 Trunk, SunSal

Strength: 8-6-4-2
Front Rack Lunge 85, 95, 95, 95
Back Squat 95,105,115,125

WOD
15-10-5
Clean & Jerk (95#)
Back Squat (95#)
Toes2Bar

Time: 10:48

RomWod

Crossfit Flemington

19 Apr 2018

Warm up: 3x10 Trunk, SunSal
400m Row, 3x10 dislocates/good morn/OHS (pvc)

Strength: Power Clean 10-8-6-4-2
45,75,95,115,135

WOD
Open 18.2 scaled
12 min cap
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35#)
Bar-facing burpees (step over)

Result = 97 reps

Abs (gymnastics)
EMOM x 16:
Minute 1: 15 Hollow Rocks
Minute 2: 30 Second Plank Hold

For Quality:
Accumulate 2 minutes in Hollow Hold

RomWod

Crossfit Flemington (@ home)

17 Apr 2018

Warm up: 3x10 Trunk, SunSal

Core: 3x 10 Good Mornings (45#)/20 Flutter Kicks

Strength:
Clean & Jerk 3x3 95,115,135
Front Squat 3x3 135,145,155

WOD
4 rds
15 Deadlifts (135,185,225,275#)
15 Box Jump Over

Time: 15:21

RomWod

Crossfit Flemington

16 Apr 2018

2 Rounds For Quality. Rest as needed between.

Abs (gymnastics)
30 Unbroken Hollow Rocks

4 Rounds For Reps:
0:30 Max Effort Hollow Hold
0:30 Rest
0:30 Max Effort Tuck Hold on Parallettes
0:30 Rest
0:30 Max Effort Tuck Hang on Pull-Up Bar

Finish with:
60 Second Unbroken Plank Hold

Warm up: 3x10 Trunk, SunSal

Strength: 5x 3 position snatch
45,65,75,85,95

WOD
5 rds
4 Power Clean (115#)
16 Plate Sit Ups (25#)
9 Burpees
Finish with 148 Singles

Time: 14:17

RomWod

@ Home

14 Apr 2018

Hike 50 minutes, ~2 miles, Sourland

Abs (gymnastics)
45 Second Unbroken Plank Hold on Low Rings

5 Rounds, Not For Time:
10 Hollow Rocks
10 Tucked Toe Taps on Paralletes
10 Alternating Leg Lowers in Hollow Position

Finish with:
40 Second Unbroken Hollow Hold

RomWod

Crossfit Flemington

13 Apr 2018

Warm up: 3x10 Trunk, SunSal
3x10 dislocates/ohs/push ups

WOD
1K run
4 rds
13 Power Clean (65#)
3 C2B Pull Ups
3 Burpees
Finish with 1K run

Time: 25:10

RomWod

Crossfit Flemington

12 Apr 2018

Warm up: 3x10 Trunk, SunSal
Tabata Assault Bike, 3x7 Jumping Jacks/Mtn Climbers/Air Squats

Strength: every 90 sec 3,3,2,2,1,1
Bench & Deadlift 95,115,125,135,145,155

WOD
12 min AMRAP
12 Deadlifts (75#)
3 Hang Power Clean
3 Push Jerk
3 Power Snatch
12 Box Jumps

Result = 4 rds + 19 reps

RomWod

@ Home

11 Apr 2018

Abs (gymnastics)

2 Sets For Quality. Rest as needed between.
45 Second Plank Hold

4 Rounds For Reps:
0:30 Max Effort Low Plank Marches
0:30 Rest
0:30 Max Effort Hollow Rocks
0:30 Rest
0:30 Max Effort Hanging Tuck with Leg Extensions

Finish with:
35 Second Unbroken Hollow Hold

Press in Snatch 3x5 35# (standing)

RomWod

Crossfit Flemington

10 Apr 2018

Abs (gymnastics)
6 Rounds:
30 Second Plank Hold
20 Second Rest

3 Rounds, Not For Time:
10 Alternating Limb Raises in Plank Hold
10 Alligator Rolls + Tuck Up
10 Hollow Rocks

Finish with:
45 Second Unbroken Plank Hold

Warm up: 3x10 Trunk, SunSal

Strength: 5x (3 Power Snatch/3 OHS)
45,65,65

WOD
5 rds
160 Singles
20 Alt DB Snatches (35#)

Time: 12:55

RomWod

Crossfit Flemington

9 Apr 2018

Warm up: 3x10 Trunk, SunSal
600m Assault Bike, 10 Thruster, 10 Lunges (20# DBs)

Strength: every 2 min for 10 min: 3 Power Clean/3 Thrusters
45,55,65,65,65

WOD
10 min AMRAP
3 Med Ball Clean (14#)
3 C2B Pull Ups
6/6
9/9
12/12
15/15
...

Result = 15 Cleans + 12 C2B pull ups

RomWod

Crossfit Flemington

5 Apr 2018

Warm up: 3x10 Trunk, SunSal

WOD Open 18.1 scaled
20 min AMRAP
8 Hanging Knee Raise
10 DB Hang Clean & Jerk (35#) alternate hands
14 Cal Row

Result = 213 reps (6 rds + 21 reps)

Wrenched my back during deadlift (strength portion)

RomWod

@ Home

4 Apr 2018

Abs (gymnastics)

4 Rounds, Not For Time:
0:30 Tuck Hang on a Pull-Up Bar
10 Hollow Hold + Leg Lower
0:30 Tuck Hold on Parallettes (2x 15 sec)
10 Tuck-Ups

For Time:
100 Hollow Rocks (7:25)

RomWod

CrossFit Flemington

3 Apr 2018

Abs (gymnastics)
10 min EMOM
Even 10 Hollow Rock
Odd :30 Plank

Warm Up: 3x10 Trunk, SunSal, 200m Row

Strength: Every 2 min for 10 min: 1 Snatch + 5-4-3-2-1 Overhead Squat
65,75,85,95,115

WOD
250m Row
25 Power Snatch (65#)
25 Pull Ups
500m Row
25 Pull Ups
25 Power Snatch (65#)
250m Row

Time: 17:51

RomWod

CrossFit Flemington

2 Apr 2018

Warm Up: 3x10 Trunk, SunSal, 400m Row

Strength: Clean & Jerk 5x 95,115,125
Front Squat 5x 125,135

WOD
10 min AMRAP
2,4,6...
Hang Power Clean (95#)
Box Jump Over

Result = 14 HPC + 6 Box Jumps

RomWod

@ Home

1 Apr 2018

Hike ~2 miles, baseball fields

RomWod

@ Home

31 Mar 2018

Hike ~2 miles, Sourland

Abs (gymnastics)
1 Max Effort Set of Unbroken Hollow Rocks (33 reps)

4 Rounds For Reps:
0:30 Max Effort Hollow + Alternating Leg Lowers
0:30 Rest
0:30 Max Effort Alligator Roll + Tuck-Up
0:30 Rest
0:30 Max Effort Alternating Leg V-Ups

Finish with:
35 Second Unbroken Hollow Hold

RomWod

@ Home

30 Mar 2018

Warm Up: 3x10 Trunk, SunSal

3 rds:
1...5
Inverted Barbell Row
Push Ups

Abs (gymnastics)
1 Max Effort Plank Hold (1:30)

5 Rounds, Not For Time:
10 Hollow Rocks
6 Alligator Rolls
5 V-Ups from Hollow Position

Finish with:
35 Second Ubroken Hollow Hold

KB Swing (70#) EMOM 10 min, 10 2-hand swings

RomWod

@ Home

28 Mar 2018

Warm Up: 3x10 Trunk, SunSal

TGU: 5x 1/hand (62#)

Abs (gymnastics)
1 Max Effort Hollow Hold (50 sec)

4 Rounds For Reps:
0:30 Max Effort Bicycles
0:30 Rest
0:30 Max Effort Hollow Rocks
0:30 Rest
0:30 Max Effort Tuck-Ups
0:30 Rest

Finish with:
35 Second Unbroken Hollow Hold

KB Swing (62#) EMOM 10 min, 10 2-hand swings

RomWod

@ Home

27 Mar 2018

Warm Up: 3x10 Trunk, SunSal

3 rds:
1...5
Inverted Barbell Row
Push Ups

Abs (gymnastics)
6 Rounds:
20 Second Hollow Hold
30 Second Rest

3 Rounds, Not For Time:
10 Slow Leg Lowers to Hollow Position
10 Hollow-Ups
10 Tuck-Ups

Finish with:
30 Second Unbroken Hollow Hold

KB Swing (62#) EMOM 10 min, 10 2-hand swings

RomWod

CrossFit Flemington

25 Mar 2018

Warm Up: 3x10 Trunk, SunSal, 400m Row

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

Men use 100 lb.

Result = 53 reps

RomWod

@ Home

23 Mar 2018

Warm Up: 3x10 Trunk, SunSal


TGU 5x1/hand (35#)

KB Swing (35#) EMOM 10 min, 5/hand swings

Abs
Hollow to Arch to Hollow rolls 3x 1/side

RomWod

@ Home

22 Mar 2018

(recovering from bad cold)

Warm Up: 3x10 Trunk, SunSal

3 rds:
1...5
Inverted Barbell Row
Push Ups

3x1 Kneeling Windmill (unweighted)

RomWod

@ Home

19 Mar 2018

Warm Up: 3x10 Trunk, SunSal, 2x10 Hammer Swings

2 rds:
1...5
Inverted Barbell Row
Push Ups

4x1 Kneeling Windmill (unweighted)

TGU 3x1/hand (53#)

KB Swing (62#) EMOM 10 min, 10 2 hand swings

Abs
Hollow to Arch to Hollow rolls 4x 1/side

RomWod

@ Home

18 Mar 2018

Yoga 30 min

@ Home

17 Mar 2018

Warm Up: 3x10 Trunk, SunSal

3 rds:
2-4-6
Inverted Barbell Row
Push Ups

3x3 Kneeling Windmill (unweighted)

TGU 5x1/hand (35#)

Abs
4 rds
15 sec each
Front Plank
Side Plank
Superman

RomWod

CrossFit Flemington

16 Mar 2018

Warm Up: 3x1- Trunk, SunSal, 3x10 KB Swing (65#)
Deadlift 3x 95,135,155,175,195

WOD 18.4
For time:
21 deadlifts, 225 lb. (1:49)
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min

Result = 36 reps

RomWod

@ Home

15 Mar 2018

Warm Up: 3x10 Trunk, SunSal
2x10 Hammer Swing

3 rds:
2-4-6-8-10
Inverted Barbell Row
Push Ups

3x5 Kneeling Windmill (2x unweighted, 1x 8#)

RomWod

CrossFit Flemington

13 Mar 2018

Warm Up: 3x10 Trunk, SunSal
300m Row
3 rds
10 Dislocates/Good Morning/Overhead Squat

Strength 5-3-1
Clean & Jerk 95,115,135
Front Squat 135,155,175

WOD
12 minute AMRAP of:
12 DB Snatch (50#)
12 Goblet Squat (50#)
48 Double Unders

Result = 2 rds + 24 reps

Ab Mat Sit Ups 3x30

RomWod

CrossFit Flemington

12 Mar 2018

Warm Up: 3x10 Trunk, SunSal

3 rds
2-4-6-8
Inverted Row
Push Ups

Strength
Snatch Complex 5x (Power Snatch/Hang P Snatch/Overhead Squat) 65#
Clean Complex 5x (Power Clean/Hang P Clean/Jerk) 95#

WOD
4 minute AMRAP of:
2 rounds of:
3 reps of squat clean at 135 lb
15 reps of box jump
Then:
bar over burpee (1)
rest for 2 min
Then:
4 minute AMRAP of:
2 rounds of:
3 reps of squat clean at 115 lb
15 reps of box jump
Then:
bar over burpee (3)
rest for 2 min
Then:
4 minute AMRAP of:
2 rounds of:
3 reps of squat clean at 95 lb
15 reps of box jump
Then:
bar over burpee (2)

RomWod

@ Home

11 Mar 2018

Warm Up: 3x10 Trunk, SunSal
2x10 Hammer Swing

3x 5x(Tuck Up/V-Up/V-Straddle)
3x Arch Hold + Turnover Attempts/side

2x2 Kneeling Windmill (25)

2x2 Bent Press (5)

TGU: 1x 35,44,50,53,62 /hand

RomWod

@ Home

10 Mar 2018

Warm Up: 3x10 Trunk, SunSal

3x3 Kneeling Windmill (8, 25)

3x3 Bent Press (8,25)

TGU: 1x 30,35,44,50,53 /hand

RomWod

CrossFit Flemington

9 Mar 2018

2 rds
2-4-6
Inverted Row
Push Ups

WOD 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Result = 112 reps

RomWod

@ Home

7 Mar 2018

Warm Up: 3x10 Trunk, SunSal

2 rds:
2-4-6-8-10
Inverted Barbell Row
Push Ups

3rds:
5 Candlestick Pops
20 cnt Hollow Hold
20 cnt Flutter Kicks
5 V-ups

Squat: 3x 45,95,135,155,175,175,175
Bench: 3x 45,95,135,155,160,160,160

RomWod

@ Home

6 Mar 2018

Warm Up: 3x10 Trunk, SunSal

5 rds
20 cnt each
Front Plank
Side Plank
Bird Dog
Hollow Hold

WOD
5 rds
10 Power Clean (95#)
10 Double Unders

Time: 8:44

RomWod

@ Home

5 Mar 2018

Warm Up: 3x10 Trunk, SunSal
Max push ups (25)

2 rounds
2-4-6-8
Inverted barbell row
Push ups

KB Swing
EMOM 10 minutes: 5 KB Swing/hand (53#, Russian)

Jump Rope 5 min DU practice

RomWod

Open Gym

4 Mar 2018

Warm Up: 3x10 Trunk, SunSal

TGU 1x 53,53,53,65,65,53,53 /side

Jump Rope 30/30 x 10

Abs
4 rds
Front Plank 15 sec
Superman 15 sec
Side Plank 15 sec/side
No rest

RomWod

Crossfit Flemington

2 Mar 2018

Warm up: 3x10 Trunk, SunSal


WOD
Open 18.2
12 min cap
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50#)
Bar-facing burpees

Result = 85 reps

RomWod

@ Home

1 Mar 2018

Warm Up: 3x10 Trunk, 2x10 hammer swings (10#) alternating

Bench: 5x 45,95,115,135,155,155,155

EMOM 10 minutes: 10 KB Swing (2 hand) (62#, Russian)

RomWod

Crossfit Flemington

27 Feb 2018

Warm up: 3x10 Trunk, SunSal
500m Row; 3x OHS/Dislocates/Burpees

Strength:
Every for 90 sec
3-3-2-2-1-1 reps of:
back squat 95,115,135,155,175
3-3-2-2-1-1 reps of:
deadlift 155,185,205,225

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
deadlift at 125 lb
hang power clean at 95 lb
handstand push-up

Time: 18:46

RomWod

Crossfit Flemington

26 Feb 2018

Warm up: 3x10 Trunk, SunSal
500m Row; 3x OHS/Dislocates/Burpees

Strength: 5 rounds of:
1 rep of pocket snatch
1 rep of hang snatch
1 rep of power snatch
45,65,75,95,105

WOD
5 rounds of:
2 minute AMRAP of:
10 reps of bar over burpee
snatch at 75 lb

Result = 40 snatches

RomWod

Open Gym

25 Feb 2018

Warm Up: 3x10 Trunk, SunSal

TGU 1x 53,53,53,65,53,53,53 /side

Jump Rope 30/30 x 10

Abs
4 rds
Front Plank 15 sec
Superman 15 sec
Side Plank 15 sec/side
No rest

RomWod

Crossfit Flemington

23 Feb 2018

Warm up: 3x10 Trunk, SunSal

WOD Open 18.1
20 min AMRAP
8 Toes2Bar
10 DB Hang Clean & Jerk (50#) 5/hand
14 Cal Row

Result = 210 reps (6 rds + 18 reps)

RomWod

Crossfit Flemington

21 Feb 2018

Warm up: 3x10 Trunk, SunSal
400m Run; 2x 10 PVC Good Morning/Dislocates/Leg Swings
Stretch

Strength: 3x3 back squat
3x 45,95,115,135,155,155

WOD
25 reps of 24 in box jump
50 reps of kettlebell swing at 55 lb
100 reps of goblet squat at 55 lb
50 reps of kettlebell swing at 55 lb
25 reps of 24 in box jump

Time: 27:18

RomWod

Crossfit Flemington

20 Feb 2018

Warm up: 3x10 Trunk, SunSal
20 cal Air Bike; 3x 10 Jumping Jacks/10 Air Squats
Stretch

Strength: Every minute on the minute (for 10 min): 1 Snatch
65,85,95,95,95,95,95,115,115,115

WOD
12 minute AMRAP of:
120 reps of singles
6 reps of push-up (hand release)
6 reps of power snatch at 95 lb

Result = 5 rds + 60 reps

RomWod

Crossfit Flemington

19 Feb 2018

Warm up: 3x10 Trunk, SunSal
200m Row; 3x 20 side2side hops/10 inchworm with push up

Strength: Every 2 minutes (for 10 min):
5 reps of bench press: 95,115,135,155,165

WOD
40-30-20-10 reps of:
hang clean (45,95,115,135)
cal row

Time: 18:41

RomWod

Simple & Sinister

17 Feb 2018

Warm Up: 3x10 Trunk, SunSal
2x10 Hammer Swings (10#)

Abs
4 rds
Front Plank 15 sec
Superman 15 sec
Side Plank 15 sec/side
No rest

EMOM 10 minutes: 10 2 hand KB Swing (80#, Russian)

EMOM 10 minutes: 10 KB Push Press (44#) /hand, alternating minutes

RomWod

Crossfit Flemington

15 Feb 2018

Warm up: 3x10 Trunk, SunSal
100m Row/High Knees/Butt Kicks/100m Air Bike

Strength: 3 rounds of:
6 reps of overhead lunge (65#)
10 reps GHD Back Ext

WOD
3 rounds
6 reps of burpee chest 2 bar pull up
12 reps of overhead squat at 65 lb
18 reps of box jump

Time: 12:27

RomWod

Crossfit Flemington

14 Feb 2018

Warm up: 3x10 Trunk, SunSal
300m Row; 2x Bear Crawl/Duck Walk

Strength: Every minute on the minute (for 10 min):
4 reps of back squat (even)/2 reps of front squat (odd)
95,115,135,145,145

WOD
14 minute AMRAP of:
14 reps of burpee over bar
14 reps of wall ball
14 reps of sit-up (abmat)

Result = 3 rds + 14 reps

rest for 1 min then
4 min AMRAP partner carry

RomWod

Crossfit Flemington

12 Feb 2018

Warm up: 3x10 Trunk, SunSal
2x 10 pvc dislocates/OHS/leg swings (front/side)/Stretch

Strength: snatch e2mom for 10 min
3 reps of snatch: 65,85,95,115,115

WOD
12 minute AMRAP of:
3 reps of squat snatch (65#)
12 reps of pull-up (chest-to-bar)

Result = 5 rds + 5 reps

RomWod

Open Gym

11 Feb 2018

Warm Up: 3x10 Trunk, SunSal

TGU 1x 53,53,53,65,53,53,53 /side

Jump Rope 30/30 x 10

RomWod

Crossfit Flemington

9 Feb 2018

Warm up: 3x10 Trunk, SunSal
20 Cal Air Bike/Stretch

Strength:
bench press: 3x5 (45,95,115,135,135,135)
pull-up (strict): 3x5

WOD
3 rounds of:
3 minute AMRAP of:
3 reps of deadlift at 225 lb
6 reps of push-up
9 reps of 24 in box jump over
rest for 1 min

Result = 6 rds + 8 reps

Core
6 rounds of:
russian twist for 20 sec (20# med ball)
rest for 10 sec
flutter kicks for 20 sec
rest for 20 sec

RomWod

Crossfit Flemington

8 Feb 2018

Warm up: 3x10 Trunk, SunSal
2x 200m row/10 Air Squats
Stretch

Strength: Back squat, Front squat

Every minute on the minute (for 10 min):
3 reps of Back squat (even)
3 reps of Front squat (odd)
95,105,115,125,135

WOD
3 rounds of:
160 reps of Singles
20 calorie row
20 reps of wall ball at (20#)

Time: 14:40

RomWod

Crossfit Flemington

6 Feb 2018

Warm up: 3x10 Trunk, SunSal
400m row
3 rds 10 Jump Jacks/Jump Lunges/Air Squats
Stretch

Strength: Power Clean
5 rounds of:
1 rep of hip power clean
1 rep of hang clean
1 rep of power clean
75,95,115,125,145(f)

4 rounds of:
plank hold for 30 sec
rest for 15 sec
bicycle crunch for 30 sec
rest for 15 sec

WOD
12 minute AMRAP of:
2-4-6-8-10 reps of:
thruster (45#)
burpee

Result = finished round of 14 Thrusters

RomWod

Crossfit Flemington

5 Feb 2018

Warm up: 3x10 Trunk, SunSal
Tabata Row; 2x Duck Walk/Bear Crawl; Stretch

Strength: 3x3 Power Snatch then 3x3 Overhead Squat
45,65,85,95

WOD
3 rds
15 Overhead Squat (65#)
15 Pull Ups
15 Sumo Deadlift (65#)
15 Toes2Bar

Time: 16:13

RomWod

Crossfit Flemington

2 Feb 2018

Warm up: 3x10 Trunk, SunSal
300m row
2 rounds 10 Dislocates/10 good mornings/10 Squat Jumps
4 rds 30 sec each: pigeon/down dog/seated straddle

Strength: Strict Press 5x45,65,85,105; 3x125; 1x135

WOD
15 min AMRAP
5 Hang Clean (85#)
10 Push Jerk
15 Box Jumps

Result = 5 rds + 15 reps

RomWod

Crossfit Flemington

30 Jan 2018

Warm up: 3x10 Trunk, SunSal
200 Singles
4 rounds 15 sec ea Arm circles/Jumping Jacks/Mtn Climbers/Stretch

Strength: Back Squat 5x45,135,185; 3x205; 1x215

WOD
10 rds
3 Clean & Jerk (105#)
60 Singles

Time: 12:15

RomWod

Crossfit Flemington

29 Jan 2018

Warm up: 3x10 Trunk, SunSal
300m Row then
2 rounds 10 leg swings/10 shoulder dislocates/10 Squat Jumps/10 Good Mornings (pvc)

Strength: Bench 5-3-1 95,105,115

WOD
14 min AMRAP
12 AbMat Sit Ups
12 Deadlifts (185#)
12 Burpees over Bar

Result = 3 rds + 34 reps

RomWod

Open Gym

28 Jan 2018

Warm Up: 3x10 Trunk, SunSal

Simple & Sinister
EMOM 10 minutes: 5 KB Swing/hand (53#, Russian)
5x1 TGU/side (53#) untimed

Bar MU practice 5 x 2 reps

Jump Rope 30/30 x 10

4 rounds
30 sec AbMat Sit Ups
30 sec Flutter Kicks
30 sec V-Ups
30 sec Front Plank
1 min rest

RomWod

Crossfit08844

26 Jan 2018

Warm up: 3x10 Trunk, SunSal
3 sets of :
15 Hollow rock
30 sec L-sit hold
15 Hollow rock
30 sec L-sit hold

Prep
2 sets :
10 Kettle bell swing(Build to workout weight)

WOD
50-40-30-20-10 reps for time:
KB swing(53/35)
Abmat Sit up (Anchor)

Time: 16:58

RomWod

CrossFit08844

24 Jan 2018

Warm Up: 3x10 Trunk, SunSal

3x5 Power Clean 45
3x3 Box Dips

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Box Dips

Time: 11:18

RomWod

Simple & Sinister

23 Jan 2017

Warm Up: 3x10 Trunk, SunSal
2x10 Hammer Swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (53#, Russian)

EMOM 10 minutes: 10 KB Push Press (44#) /hand, alternating minutes

Abs
4 rds
Front Plank 15 sec
Superman 15 sec
Side Plank 15 sec/side
No rest

RomWod

CrossFit08844

22 Jan 2018

Warm Up: 3x10 trunk twists, SunSal
3x5 Deadlift (135,185,225)

3 rounds
15 Hollow rock
30 sec side plank (on your hand)
15 Hollow rock
30 sec side plank

wOD
10,9,...1
Deadlift (225#)
Strict Pull Ups

Time: 21:41

RomWod

Open Gym

21 Jan 2018

Warm Up: 3x10 Trunk, SunSal

Simple & Sinister
EMOM 10 minutes: 10 KB Swing 2-hand (70#, Russian)
5x1 TGU/side (53#) untimed

4 rounds
10 Push Ups
15 Flutter Kicks (4 cnt)

Jump Rope 30/30 x 10

RomWod

Simple & Sinister

20 Jan 2017

Warm Up: 3x10 Trunk, SunSal
Practice mace swings

EMOM 10 minutes: 10 KB Swing (2 hand) (70#, Russian)

EMOM 10 minutes: 10 KB Push Press (40#) /hand, alternating minutes

Abs
2 rds
Front Plank 1 min
Side Plank 30 sec/side
2 min rest

RomWod

Simple & Sinister

19 Jan 2017

Warm Up: 3x10 Trunk, SunSal
2x10 hammer swings (10#) alternating

EMOM 10 minutes: 10 KB Swing (per hand, alternating min) (53#, Russian)

TGU (53#) 5x1/hand

AbMat Sit ups
Max 2 min (56)/1 min Front Plank 2 min rest
Max 1 min (29)/1 min Front Plank 2 min rest
Max 30 sec (15)/1 min Front Plank

RomWod

Simple & Sinister

15 Jan 2017

Warm Up: 3x10 Trunk, SunSal
2x10 hammer swings (10#) alternating

EMOM 10 minutes: 10 KB Swing (2 hand) (62#, Russian)

EMOM 10 minutes: 10 KB Push Press (35#) /hand, alternating minutes

AbMat Sit ups
Max 2 min (55) 2 min rest
Max 1 min (28) 3 min rest
Max 30 sec (14)

RomWod

Open Gym

14 Jan 2018

Warm Up: 3x10 Trunk, SunSal

Simple & Sinister
5 x 10 KB Swing/hand (53#, Russian) untimed
5x1 TGU/side (53#) untimed

Front Plank 1x 1:30
Side Plank 1x 1 min/side
4 rounds
20 AbMat Sit Ups
1 min rest

Jump Rope 30/30 x 10

RomWod

Simple & Sinister

13 Jan 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 10 KB Swing (2 hand) (62#, Russian)
5x1 TGU/side (62#) 13:19

4x5 hammer swings (10#)

3x30 AbMat Sit ups

RomWod

CrossFit08844

11 Jan 2018

Warm Up: 3x10 trunk twists, SunSal
3x5 clean and jerk (45,65,85)

Strength: Every 2 min 2 cleans and 1 jerk
85,95,115,135,155

OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk(135#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
...and so on...

Total Reps = 39

RomWod

CrossFit08844

10 Jan 2018

Warm Up: 3x10 Trunk, SunSal
3x 15 Hanging Straight Leg Raise/15 Hollow Rocks/30 sec Front Plank

WOD
10 min AMRAP
10 Deadlifts (185#)
15 Step Ups

Result = 5 rds + 14 reps

RomWod

Simple & Sinister

9 Jan 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 10 KB Swing (2 hand) (62#, Russian)
5x1 TGU/side (53#) 13:09

4x5 hammer swings (10#)

1x100 AbMat Sit ups

RomWod

Open Gym

7 Jan 2018

Warm Up: 3x10 Trunk, SunSal

Simple & Sinister
EMOM 5 minutes: 10 KB Swing/hand (53#, Russian) tabata style
5x1 TGU/side (53#) 11:15

Jump Rope 30/30 x 10

RomWod

CrossFit08844

6 Jan 2018

Warm Up: 3x10 Trunk, SunSal

WOD
20 min AMRAP
Team of 3
2K Row
75 Power Snatch (75#)
73 Push Press (75#)
Max Cal Row

1 person works at a time, split reps evenly

Result = 79 cal

RomWod

CrossFit08844

5 Jan 2017

Warm Up: 3x10 trunk, SunSal
5x5 Pull Ups/Push Ups/Sit Ups/Squat

WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

25 minute Time Cap.
Result = 200 reps (completed push ups)

RomWod

Simple & Sinister

4 Jan 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian) tabata style
5x1 TGU/side (53#) 9:15

4x5 hammer swings (10#)

RomWod

CrossFit08844

2 Jan 2018

Warm Up: 3x10 Trunk, SunSal
3x5 Power Clean/Push Ups/Squats
3x3 Power Clean (95,115,135)

WOD
5 rds
3 min AMRAP
3 Power Cleans (135#)
6 Push Ups
9 Air Squats
1 min Rest
Repeat

Result = 16 rds + 3 reps

RomWod