@ 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