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