CrossFit Flemington

31 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x DU (28,27,17)

Strength: Bench
5x 45,95,115,135; 3x 155; 1x 175

WOD
12 min AMRAP
3 Pull Ups
3 Ring Dips
6 Deadlifts (185#)
9 Box Jumps

Result = 4 rds + 16 reps

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Hike

29 Jul 2018

Hike w/Mickey (Sourland), 1 hr 2 min; 2.13 miles; daypack; Avg HR 93

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MAF Row

28 Jul 2018

Warm Up: 3x10 Trunk
DU Practice: Max Du (37,22,33,31)

Row 5K (26:43)
Avg Heart Rate 123 bpm

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CrossFit Flemington @ Home

27 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x 5 Singles + 15 DU

Strength: Deadlift
5x 135,185,225,255,285

WOD
2 rds
30 Cal Row
30 KB Swing (44#)
30 Goblet Squat (44#)
30 Sit Ups

Time = 21:55

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CrossFit Flemington

26 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 3 x 5 Singles + 15 DU

Strength: Power Clean
5x 95,115,135

WOD
12 min AMRAP
8 Power Clean (65#)
10 OH Lunge (65#)
12 Chest2Bar Pull Ups

Result = 3 rds

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CrossFit Flemington

24 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU

Strength: Bench Press
5x 95,115,135

WOD
10 min Cap
12-10-8-6-4-2
Deadlift (185#)
Toes2Bar
Box Jumps

Result @ Cap = completed set 6 T2B

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CrossFit Flemington

23 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 5x 5 Singles + 15 DU

Strength: Strict Press
5x 65,75,85

WOD
10 Hang Power Snatch (75#)
200m Run
20 Hang Power Snatch (65#)
200m Run
30 Hang Power Snatch (55#)
200m Run
40 Hang Power Snatch (45#)

Time: 12:26

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MAF Row

22 Jul 2018

DU Practice 4x 5 Singles + 15 DU; 1x5 Singles + Max Du (32)

Row 5K (26:07)
Avg Heart Rate 119 bpm

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Hike

21 Jul 2018

Hike (Sourland), 45:56; 2.41 miles; 25# pack; Avg HR 112

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CrossFit Flemington

20 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU; 1x 5 Singles + max DU (20)

Strength: Deadlift
5x 135,155,185,205,225

WOD
8 rds, 20 sec on, 10 sec off
Pull Ups (3)
Push Ups (5)
Back Squats (95#) (5)

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CrossFit Flemington

19 Jul 2018

Warm Up: 3x10 Trunk, SunSal

DU: 4x 5 Singles + 15 DU; 1x 5 Singles + max DU (35)

Strength: OHS
5x 45,65,75,85

WOD
4 rds
Minute 1: 5 Snatches (95#)
Minute 2: Max Row
Minute 3: 5 Clean & Jerk (95#)
Minute 4: Max Row

Result = 1533 m

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MAF Row

17 Jul 2018

DU Practice 5x5 Singles + 15 DU

Row 5K (25:52)
Avg Heart Rate 124 bpm

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Hike

16 Jul 2018

Hike (Sourland), 2 hr 7 minutes; 5.56 miles; 23# pack; Avg HR 117

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Lisbon

12 July 2018

WWII Calisthenics set 1 2x (~22 min)

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Lisbon

10 July 2018

MARSOC Short Card (~16 min)

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@ Home

5 Jul 2018

Warm up: 3x10 Trunk

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

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

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@ Home

3 Jul 2018

Warm up: 3x10 Trunk

TGU 1x empty,35,40,44,40,35 /hand (6:20)

WOD
5 rds
5 Singles + 12 DU
10 KB Swings/hand (44#)
10 Ring Push Ups

Time: 15:25

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@ Home

1 Jul 2018

Warm up: 3x10 Trunk

TGU 1x 35,40,44,40,35 /hand (6:00)

WOD
5 rds
5 Singles + 12 DU
10 Push Ups
10 KB Snatches/hand (35#)

Time: 15:30

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