Calisthenics

29 Nov 2018

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

Time: 27:30

RomWod

CrossFit Flemington @ Home

27 Nov 2018

Warm up: 3x10 Trunk, SunSal, Plate Halo, Hammer Swing

Abs 70 reps, various

Strength: Back Squat
5x 45,95; 3x 135,165;
1x 185,205,225,235,245,255,265,275 (PR)

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 7:57

RomWod

Hike & TGU

25 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Animal Flow

Hike (Sourland) w/Bonnie, 55 min; 2.42 miles

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

Plate Halos (10 reps ea, 25#)
Hammer Swings (10 reps ea, 10#)

Abs 50 reps, various

RomWod

Row

24 Nov 2018

6K Row, 30:00, 2:31.0/500m

RomWod

@ Home

23 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Plate Halos (10 reps ea, 25#)

Treadmill Walk, 2 miles, 40 minutes

Strength:
Back Squat 5x 40%, 50%, 60%
5x 45,95,115,135,155
Bench Press 5x 40%, 50%, 60%
5x 45,65,95,115,135

RomWod

Simple & Sinister

22 Nov 2018

Warm Up: 3x10 Trunk, SunSal, Animal Flow

TGU (30#) 5x1/hand, Shoulder Press each stage (11:15)

EMOM 10 minutes
10 KB Swing (two hand) (80#, Russian)

RomWod

CrossFit Flemington

20 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: EMOM 7 minutes 1x P Clean, 1x H Clean, 2x P Jerk
45,64,86,95,105,115,125


WOD
10...1 Overhead Squat
1...10 Burpees
60 Singles

Time: 18:25

RomWod

CrossFit Flemington

19 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Deadlift 5x 40%,50%,60%
5x45,135,185,205,215


WOD
12 minute AMRAP
5 Power Clean (95#)
5 Push Press (95#)
10 Box Jump Overs

Result = 6 rds

RomWod

CrossFit Flemington @ Home

16 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Hex Bar Deadlift 5-3-1 65%,75%,85%
5x60,150,220,260; 3x300; 1x340


WOD
3 rounds of:
5 reps of handstand push-up
7 reps of pull-up
10 reps of Thruster (45#)

Time: 9:30

RomWod

CrossFit Flemington @ Home

15 Nov 2018

Warm up: 3x10 Trunk, SunSal

Strength: Back Squat 5-3-1 65%,75%,85%
5x 45,95,135,165; 3x 190; 1x 215

WOD
800m Run
100 KB Swing (53#)
800m Run

Time: 24:39

RomWod

CrossFit Flemington

13 Nov 2018

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

Strength: Bench Press 5-3-1 65%,75%,85%
5x 45,95,135; 3x 165; 1x 185

WOD
AMRAP 12 minutes
2-4-6...
DB Snatch (35#)
Burpees
Box Jump

Result = completed Burpees in 12s

RomWod

Hike

11 Nov 2018

Hike (Sourland) w/Bonnie, 54 min; 2.42 miles

RomWod

@ Home

10 Nov 2018

Warm up: 3x10 Trunk, SunSal

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

Rope Skip: 12 minutes

Strength: Deadlift 3x 60%,70%,80%
3x 60,150,220,240,280,320

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 9:16

RomWod

Simple & Sinister

8 Nov 2018

Warm Up: 3x10 Trunk

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

TGU (30#) 3x1/hand, Shoulder Press each stage

Rope Skip: 10 minutes

RomWod

@ Home

7 Nov 2018

7 x Sun Salutation

Time: 28:00

@ Home

6 Nov 2018

Warm Up: 3x10 Trunk

Strength:
Bench Press 3x 60%, 70%, 80%
3x 45,95,115,130,150,172
Back Squat 3x 60%, 70%, 80%
3x 45,95,115,135,155,180,205

Rope Skip: 10 minutes

RomWod

@ Home

4 Nov 2018

Warm Up: 3x10 Trunk, SunSal

DU Practice: 5 minutes, 8 rds of 5's

WOD
EMOM 10 minutes
10 KB Swing (two hand) (70#, Russian)
5 Push Ups

4 for the Core

TGU (35#) 3x1/hand, Shoulder Press each stage

RomWod

@ Home

3 Nov 2018

Warm up: 3x10 Trunk

Strength:
Bench Press 5x 55%,65%,75%
5x 45,95,115,135,145,155,165
Back Squat 5x 55%,65%,75%
5x 45,95,145,165,180,190

DU practice 5 minutes, 7 rds of 5's

RomWod

CrossFit Flemington

1 Nov 2018

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

Strength: Strict Press 5x 55%,65%,75%
5x 45,65,85,105,115

WOD
EMOM 20 minutes
Odd: 10 Wall Balls (14#)
Even: 10 Deadlifts (135#)

RomWod