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

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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

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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

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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

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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