CrossFit Flemington @ Home

30 Aug 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
5x 50,100,120,140,160,180

Wod
20-16-12-8-4 reps of:
Sit-Up (25#)
15-12-9-6-3 reps of:
Cal Row
10-8-6-4-2 reps of:
Front Squat (95#)
5-4-3-2-1 reps of:
Burpee Pull Up

Time: 17:40

RomWod

CrossFit Flemington @ Home

28 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 5 rounds
3 front Squat
5 back Squat
135#

WOD
4 rounds of:
8 reps of burpee
10 hanging knee raise
12 reps KB Swing (70#) Russian

Time: 10:40

RomWod

CrossFit Flemington

27 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 5x 2 Power Clean + 1 Jerk
95,105,115,125,135

WOD
12 min AMRAP
6 Deadlifts (155#)
9 Box Jumps
12 Cal Row

Result = 4 rds + 9 reps

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@ Home

26 Aug 2018

Warm Up: 3x10 Trunk

Strength:
Hex Bar Deadlift 5x 60,150,220,270,280,290
KB Arnold Press 8x35#x3

WOD
Army Conditioning Drill

Preparation Drill, 6 reps each, 4 count
5 Chin Ups

Conditioning Drill 1, 5 reps each, 4 count
5 Chin Ups

Conditioning Drill 2, 5 reps each, 4 count
5 Chin Ups

Conditioning Drill 3, 5 reps each, 4 count
5 Chin Ups

Time = 24:50

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CrossFit Flemington @ Home

24 Aug 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
3x 100,120,140,160,180

WOD
40-30-20-10 Double Unders
8-6-4-2 Power Clean (95#)
20-15-10-5 Hanging Knee Raise
4-3-2-1 Power Snatch (95#)

Time = 9:59

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Hike

23 Aug 2018

Hike (baseball fields), 2 laps; 49:36; 2.6 miles with Bonnie

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Army Conditioning Drills

21 Aug 2018

5 reps each, 4 count

Preparation Drill
5 Chin Ups

Conditioning Drill 1
5 Chin Ups

Conditioning Drill 2
5 Chin Ups

Conditioning Drill 3
5 Chin Ups

4 for the core


Time = 22:14

CrossFit Flemington

20 Aug 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hang Power Clean
5x 95,105,115,125,135

WOD
4 rds
200m Run
300m Row
20 DB Squats (35#)

Time = 21:09

RomWod

Army Conditioning Drills

19 Aug 2018

5 reps each, 4 count

Preparation Drill

Bend and Reach
Rear Lunge
High Jumper
Rower (Tuck Up)
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-Leg Body Twist
Push-up

Conditioning Drill 1

Power Jump
V-Up
Mountain Climber
Leg Tuck and Twist
Single Leg Push Up

Conditioning Drill 2

Turn and Lunge
Bicycle Crunch
Jumping Jacks
Swimmer
8 Count Push Up

Conditioning Drill 3

Y Squat
Single Leg Deadlift
Side to Side Knee lift
Front Kick Alternate Toe Touch
Tuck Jump
Straddle Run Forward and Backwards
Half Squat Lateral
Frog Jump Forward and Backwards
Alternate quarter turn Jump
Alternate staggered squat jump

4 for the core

Hollow Hold
Side plank
Back Bridge (single leg 5x alternate 5 cnt)
Bird Dog

Time = 25:36 (Avg hr 126, max 154)

Hike (baseball fields), 2 laps; 50:36; 2.6 miles with Mickey (Avg hr 98, max 112)

RomWod

CrossFit Flemington @ Home

17 Aug 2018

Warm Up: 3x10 Trunk, 3x10 Ab Wheel

Strength: Bench Press
5x 95,115,135,155,175

WOD
4 rds
4 Power Snatch (95#)
40 DU
400m Run (1 lap around yard)

Time = 16:58 (Avg hr 147, max 158)

RomWod

CrossFit Flemington @ Home

16 Aug 2018

Warm Up: 3x10 Trunk, DU practice

Strength: Deadlift
5x 135,185,205,235,265

WOD
10 rds
3 Burpee Pull Ups
5 Deadlifts (155#)

Time = 17:46 (Avg hr 142, max 150)

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Temecula (dads 90th)

13 Aug 2018

Warm up: 3x10 Trunk

WOD
10 rds
10 DU (consecutive)
5 Burpees

Time: 12:37

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Temecula (dads 90th)

12 Aug 2018

Warm up: 3x10 Trunk
3 min rope skipping

WOD
10 rds
5 Push Ups
7 Air Squats
10 Tuck Ups

Time: 11:10

RomWod

Temecula (dads 90th)

11 Aug 2018

Warm up: 3x10 Trunk

WOD
New Daily Dozen
2 rds
- 10 reps each

Jumping Jacks (4 count)
Squat Thrust
Trunk Rotation
Mountain Climber (4 count)
Squat & Reach
Bicycle Crunch (4 count)
Push Up
Jump Lunge
Tuck Up (4 count)
Hindu Push Up
Flutter Kick (4 count)
Burpees

Time: 17:23

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Temecula (dads 90th)

10 Aug 2018

Warm up: 3x10 Trunk

WOD
5 rds
10 Burpees
20 DU (total)

Time: 9:48

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Temecula (dads 90th)

8 Aug 2018

Warm up: 3x10 Trunk

WOD
5 rds
15 DU (consecutive)
15-14-13-12-11-10
Push Ups
Hollow Rocks
Air Squats

Time: 14:00

RomWod

CrossFit Flemington

6 Aug 2018

Warm Up: 3x10 Trunk, SunSal
DU Practice

Strength: 2 Power Snatch + 1 Overhead Squat
EMOM 8 minutes: 65#

WOD
12 min AMRAP
3 Power Snatch (65#)
6 Overhead Squat
9 Box Jumps

Result = 5 rds + 3 reps

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Hike

5 Aug 2018

Hike (baseball fields), 2 laps; 44:38; 2.5 miles

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MAF Row

4 Aug 2018

DU Practice: Max Du (37,17,24,35)

Row 6K (31:06)
Avg Heart Rate 125 bpm

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CrossFit Flemington

2 Aug 2018

Warm Up: 3x10 Trunk, SunSal
400m Row, 7 burpees/100m

Strength: 3 Position Clean
65,85,95,95,95,115,115,115

WOD
20 min AMRAP
10 Push Press (95#)
10 KB Swing (45#)
10 Box Jumps

Result = 5 rds + 20 reps

RomWod