CrossFit Flemington

30 Oct 2018

Warm up: 3x10 Trunk, SunSal
DU practice 5 minutes
3x5 Gator Rolls

Strength: Deadlift 5x 55%,65%,75%
5x 135,185,235,255

WOD
4 rds
6 Handstand Push Ups
10 Box Jump Overs
15 DB Squat (35#)

Time: 15:25

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CrossFit Flemington

29 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Front Squat 5x 55%,65%,75%
5x 45,95,115,135,155

WOD
6 rds
5 Clean & Jerk (65,75,85,95,105,115#)
10 Pull Ups

Time: 15:12

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CrossFit Flemington (Open Gym)

28 Oct 2018

Warm Up: 3x10 Trunk, SunSal

DU 30/30 x 10

WOD
10 rds
10 KB Swing (two hand) (65#, Russian)
5 Push Ups
10 Abs (various stuff)

Time: 15:38

TGU (35#) 5x1/hand, Shoulder Press each stage (14:56)

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CrossFit Flemington

26 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat 4x4 @ 60%
4x 45,95,115,135,155,155,155,155

WOD
14 min AMRAP
5 Power Snatch (65#)
10 Overhead Squat (65#)
15 Cal Row

Result = 4 rds + 5 reps

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Simple & Sinister

25 Oct 2018

Warm Up: 3x10 Trunk, SunSal,
2x10 Hammer Swings

EMOM 10 minutes: 10 KB Swing (two hand) (62#, Russian)
+ 5 Push Ups each round

Abs: 100 reps, various stuff

TGU (30#) 5x1/hand, Shoulder Press each stage (9:00)

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CrossFit Flemington

23 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Front Squat 10-8-6-4-2
75,95,115,135,155

WOD
4 rds
10 Burpees
15 OH Lunge (45# Bar)
20 Hanging Knee Raise

Time: 16:00

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CrossFit Flemington

22 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Bench Press 10-8-6-4-2
65,95,115,135,165

WOD
12 min AMRAP
9 Deadlifts (135#)
6 Power Cleans (135#)
3 Handstand Push Ups

Result = 4 rds + 9 reps

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Calisthenics

20 Oct 2018

Warm up: 3x10 Trunk, SunSal

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 27:12

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Simple & Sinister

18 Oct 2018

Warm Up: 3x10 Trunk, SunSal

EMOM 10 minutes: 10 KB Swing (two hand) (53#, Russian)
+ 5 Push Ups each round

TGU (30#) 5x1/hand (7:30)

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Calisthenics

17 Oct 2018

Warm up: 3x10 Trunk, SunSal

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 28:08

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CrossFit Flemington @ Home

9 Oct 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat
5x 45,95,115,145,165,185,205

WOD
Fran
21-15-9
Thrusters (65#)
Pull Ups

Time: 10:28

Abs
4 for the core

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Hike

7 Oct 2018

Warm Up: 3x10 Trunk, SunSal

Hike (Sourland), 1 hr, 22 min; 2.89 miles; 25# pack

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@ Home

6 Oct 2018

Warm Up: 3x10 Trunk, SunSal
Abs: Gator Rolls 4x5
DU Practice 5 minutes

Strength: Hex Bar Deadlift:
5x 60,150,220,270,290,310,330

Wod
10 rds
3 Clean & Jerk (115#)
3 Pull Ups

Time: 16:45

RomWod

Calisthenics

5 Oct 2018

Warm up: SunSal, 10 min DU practice

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 27:00

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CrossFit Flemington

2 Oct 2018

Warm up: 3x10 Trunk, SunSal
DU: 5 minutes practice

Strength: Bench Press 9-7-5-3-1
45,95,115,135,155,185

WOD
200 Singles
10 rounds of: 2 Deadlifts (225#) / 5 DB Push Press (35#)
200 Singles

Time: 10:23

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CrossFit Flemington @ Home

1 Oct 2018

Warm up: 3x10 Trunk, SunSal

Abs: gator rolls 3x3 / side
DU: 10 minutes practice

Strength: OHS 9-7-5-3-1-1-1
45,65,75,95,105,115,125(f)

WOD
5 rounds of:
5 x box jump
5 x squat clean (75#)
5 x handstand push-up

Time: 14:20

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Brazil

28 Sep 2018

Warm up: 3x10 Trunk

Army Conditioning Drills
+
4 for the core

Time: 18:24

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Brazil

27 Sep 2018

Warm up: 3x10 Trunk, SunSal

MARSOC Short Card - 10 reps each

Time: 18:28

Jump Rope 10x 30/30

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Brazil

26 Sep 2018

Warm up: 3x10 Trunk, SunSal

New Daily Dozen
- 10 reps each

Time: 18:38

Jump Rope 10x 30/30

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