@ Home

29 Jun 2018

Warm up: 3x10 Trunk

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

WOD
5 rds
5 Singles + 12 DU
10 Push Ups
10 KB Swings (70#, Russian)

RomWod

CrossFit Flemington

28 Jun 2018

Warm Up: 3x10 Trunk, SunSal

DU: 5x 5 Singles + 12 DU

Strength: Clean & Jerk E2MOM
3x95; 2x115; 1x135,145,155

WOD
AMRAP in 12 minutes:
6 Deadlifts (185#)
9 Handstand Push Ups
12 Toes2Bar

Result = 3 rounds + 6 reps

RomWod

Hike

27 Jun 2018

Hike (Sourland), 1 hr 11 minutes; 3.21 miles; 23# pack; Avg HR 105

RomWod

CrossFit Flemington

26 Jun 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Power Snatch
3x45,65; 2x75; 1x85,95,105

WOD Open 11.1/14.1
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches (75#)

Result = 3 rounds + 30 reps

RomWod

Hike

24 Jun 2018

Hike (Sourland), 48 minutes; 2.34 miles; 20# pack; Avg HR 107

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MAF Row

23 Jun 2018

Warm up: 3x10 Trunk

DU Practice 6x5 Singles + 10 DU

5 rds: 5 Deadlifts (230# Hex Bar)/10 Push Ups (PRMC)
~11 minutes

Row 4K (20:37)
Avg Heart Rate 120 bpm

RomWod

Hike

22 Jun 2018

DU 5x 5 Singles + 10 DU

Hike (baseball fields), 2 laps; 43 minutes; ~2 miles; 20# pack

RomWod

CrossFit Flemington @ Home

21 June 2018

Warm up: 3x10 Trunk

DU 5x 5 Singles + 10 DU; 1x 5 Singles + 12 DU

Strength: Power Clean 5x 45,95; 4x115; 3x125; 2x135;
1x145,155,165,175,185(f)

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Bar Dips

Time: 14:05

RomWod

MAF Row

20 Jun 2018

Warm up: 3x10 Trunk

DU Practice 6x5 Singles + 10 DU

5 rds: 4 Gator Rolls/10 Push Ups

Row 4K (21:00)
Avg Heart Rate 121 bpm

RomWod

@ Home

19 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

WOD
5 rds
5 Singles + 10 DU
10 KB Swings (70#, Russian)
10 Push Ups

Time: ~9:00

RomWod

MAF Row

17 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

Row 4K (21:04)
Avg Heart Rate 117 bpm

RomWod

MAF Row

16 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 10 DU

Row 5K (25:54)
Avg Heart Rate 120 bpm

RomWod

CrossFit Flemington

15 June 2018

Warm up: 3x10 Trunk, SunSal
DU 4x 5 Singles + 7 DU

Strength: Front Squat 5x5x115

WOD
5 rds
2 min AMRAP
5 Hand Release Push Ups
10 Deadlifts (135#)
Max Burpees over Bar in remaining time
1 min Rest

Result = Burpees = 10,10,10,6,4

RomWod

CrossFit Flemington @ Home

14 June 2018

Warm up: 3x10 Trunk, SunSal
DU 5x 5 Singles + 7 DU

WOD
5 rds
200m Run (1 lap around yard)
10 Thrusters (45#)
5 Pull Ups

Time: 15:20

RomWod

MAF Row

13 Jun 2018

Warm up: 3x10 Trunk

DU Practice 5x5 Singles + 7 DU

Row 5K (25:06)
Avg Heart Rate 122 bpm

RomWod

CrossFit Flemington

12 June 2018

Warm up: 3x10 Trunk, SunSal
DU 4x 10 Singles + 7 DU

Strength: Back Squat
5x 45,95,115; 5x5x135

WOD
12 min AMRAP
1 Power Snatch (75#)
1 Overhead Squat
1 Box Jump
2 each
3 each
...

Result = 6 rds + 5 reps

RomWod

CrossFit Flemington

11 June 2018

Warm up: 3x10 Trunk, SunSal
DU: 4x 10 Singles + 7 DU

WOD
10 Pull Ups
10 Cleans (65#)
10 Pull Ups
8 Cleans (95#)
10 Pull Ups
6 Cleans (105#)
10 Pull Ups
4 Cleans (115#)
10 Pull Ups
2 Cleans (135#)

Time: 9:24

DU: 4x 10 Singles + 10 DU

RomWod

MAF Row

10 Jun 2018

Warm up: 3x10 Trunk

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

DU Practice 4x10 Singles + 7 DU

Row 5K (25:54)
Avg Heart Rate 117 bpm

RomWod

MAF Row

9 Jun 2018

Warm up: 3x10 Trunk

DU Practice 4x10 Singles + 6 DU

Row 20 minutes (3867)
Avg Heart Rate 117 bpm

RomWod

CrossFit Flemington @ Home

8 June 2018

Warm up: 3x10 Trunk, SunSal
DU: 3x 10 Singles + 5 DU

WOD
40-30-20-10
Hang Power Snatch (45,55,65,75)
AbMat Sit Up

Time: 13:51

RomWod

CrossFit Flemington

7 June 2018

Warm up: 3x10 Trunk, SunSal
400m Run, PVC stuff

Strength: Clean, then Jerk
5-4-3-2-1: x 75,95,105,115,125

WOD
3 rds
20 Hanging Knee Raise
200m Run
30 Thrusters (45#)

Time: 14:58

RomWod

CrossFit Flemington

5 June 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
12 min AMRAP
3 Front Squat (95#)
6 Deadlift
9 Hand Release Push Ups
12 Lateral Hops Over Bar

Result = 6 rds

RomWod

MAF Row

3 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

TGU: 1x 35,40,44,40,35 /hand, no rest

Row 20 minutes (4021)
Avg Heart Rate 115 bpm (aimed for ~120)
Much cooler today, only 65 F

RomWod

MAF Row

2 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

Deadlift: 5x 60,150,180,220,250,270

Push Ups: 4x12 (beep test)

Row 20 minutes (3851)
Avg Heart Rate 121 bpm (aimed for ~120)

RomWod

MAF Row

1 Jun 2018

Warm up: 3x10 Trunk

DU Practice 3x10 Singles + 5 DU

Back Squat: 5x 45,95,115,135,155,175

Push Ups: 5x10 (beep test)

Row 20 minutes (3865)
Avg Heart Rate 122 bpm (aimed for ~120)

RomWod