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