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)

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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

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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

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@ Home

27 May 2018

Warm Up: 3x10 Trunk, SunSal

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

2K Row, 9:34

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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

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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

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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

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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

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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)

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@ Home

19 May 2018

Warm up: 3x10 Trunk, SunSal

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

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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

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@ 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

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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

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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

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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

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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

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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

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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

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@ 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

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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

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