JumpNRope seminar

23 Sep 2018

Warm Up: 3x10 Trunk

2.5 hours Double Under training

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CrossFit Flemington @ Home

22 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Abs
4x5 Gator Rolls /side

Strength: Back Squat
5x 45,95; 4x 115; 3x 135; 2x 155; 1x 185,205,225

WOD
30 Cal Row
30 Deadlift (135#)
20 Cal Row
20 Hang Power Clean (95#)
10 Cal Row
10 Push Press (95#)

Time: 12:10

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Hike

21 Sep 2018

Hike (baseball fields), 2 laps; 48:13; 2.54 miles with Bonnie

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CrossFit Flemington

20 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Deadlift
5x 45,135; 4x 185; 3x 205; 2x 225; 1x 255,275,295,305,315

WOD
16 min AMRAP
8 Push Press (35# DBs)
8 DB Squat
8 DB Lunge
16 Cal Row

Result = 4 rds + 8 reps

Abs
10 Side 2 Side Crunches
10 Elbow 2 Knee Crunches/Side
10 Hand 2 Ankle Crunches

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Hike

19 Sep 2018

Hike (baseball fields), 2 laps; 48:49; 2.54 miles with Bonnie

Abs
3 rds
10 Med Ball Twist (20#)
10 AbMat Sit Ups
10 Flutter Kicks (4 cnt)

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CrossFit Flemington

18 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Bench Press
5x 45,95,115; 3x 135,185; 1x 205

WOD
21-15-9 Thruster (75#)
42-30-18 AbMat Sit Ups

Time: 7:19

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CrossFit Flemington

17 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Front Squat
3x 45,95,115; 2x 135; 1x 185,195

WOD
4 rds
3min AMRAP
20 Box Jumps
Max Snatch (75#) 12,12,12,10
1 min rest

Abs
20 Tuck Ups
20 Swimmers
20 Bicycle Crunch
20 Arch Ups
20 Hollow Rocks
20 Bird Dogs

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Hike

16 Sep 2018

Hike (Sourland) with Bonnie, 46:22; 2.2 miles

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@ Home

15 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength:
Bench: 5x 45,95,115,135,145,165,185
Hex Bar Deadlift: 5x 60,150,200,220,270,290,320

Wod
50-40-30-20-10
Double Unders
AbMat Sit Ups

Time: 10:37

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CrossFit Flemington

13 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Strict Press 5-4-3-2-1
95-105-115-125-135

WOD
30-20-10 reps
Hanging Knee Raise
DB Squat (35#)

Time: 8:15

Abs
3 rds
10 Hollow Rocks
10 Ab Wheels

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@ Home

11 Sep 2018

6 rds
SunSal

Time: 24:00

CrossFit Flemington

11 Sep 2018

Warm Up: 3x10 Trunk, SunSal

9-11 Tribute WoD

1 rounds of:
2001m Row
11 reps of 24 in box jump
11 reps of Thruster (95#)
11 reps of burpee pull-up (chest-to-bar)
11 reps of power clean (135#)
11 reps of handstand push-up (ab mat + plate)
11 reps of kettlebell swing (53#)
11 reps of toes-to-bar
11 reps of deadlift (165#)
11 reps of push jerk (95#)
2001m Run

Time: 44:07

Cash out = 343 Singles (48:50)

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MARSOC Short Card

9 Sep 2018

MARSOC Short Card
1x10
5 Chin Ups after each set of Push Ups

Time: 20:51

RomWod

CrossFit Flemington @ Home

8 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift
5x 60,150; 4x 200; 3x 250; 2x 300
1x 320,340,350,370,400 (PR)

Wod
5-4-3-2-1
Clusters (95#)
200 m Run

Time: 9:18

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Walk

7 Aug 2018

Walk 2.3 miles with Ken, 53 minutes

@ Home

6 Sep 2018

Warm Up: 3x10 Trunk

Strength: Bench Press
3x 45,95,115,135,145,165,185

EMOM 10 minutes: KB Swing, 10/hand (5 ea Alt), (50#, Rus)

TGU: 1 x 5/hand (50#)

RomWod

CrossFit Flemington

4 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: 3 rounds
3 front Squat
5 back Squat
135,145,155#

WOD
6 min AMRAP
30 Double Unders
15 Wall Ball (20#)
10 Handstand Push Ups (2 pads)
2 min Rest
6 min AMRAP
5 Handstand Push Ups (2 pads)
10 Wall Ball (20#)
15 Double Unders

Result =
1st set: 1 rd + 39 reps
2nd set: 2 rds

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WOD & Hike

3 Sep 2018

Warm Up: 3x10 Trunk

5rds
5 Chin Ups
10 Push Ups
15 Air Squats
20 Tuck Ups

Time: ~20:00

Hike (Sourland), 43:48; 2.79 miles; 20# pack; Avg HR 126

RomWod

CrossFit Flemington @ Home

2 Sep 2018

Warm Up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift
3x 60,150,200,220,270,290,320

Wod
5 rds
5 Handstand Push Up (25# plate + 2 mats)
8 KB Swing (70#, Rus)
30 Double Unders

Time: 13:14

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@ Home

1 Sep 2018

Calisthenics

Time ~ 20 minutes

RomWod