CrossFit Flemington @ Home

31 Dec 2018

Warm up: 3x10 Trunk

NYE 2018

16 reps of double under
14 reps of overhead squat at (35#)
16 reps of 24in box jump
15 reps of power clean (95#)
16 reps of push-up
15 reps of push jerk (95#)
16 reps of sit-up
16 reps of deadlift (95#)
15 reps of kettlebell swing at (70#)
16 reps of wall ball at (20#)
15 reps of pull-up
16 reps of burpee

Time: 21:54

RomWod

Mohonk

27 Dec 2018

Row Series

24 Dec 2018

Warm up: 3x10 Trunk, 5 min DU

Row
8 rds
150m
Rest 1:00
(avg 1:48.1/500m, 32 strokes/min)

RomWod

@ Home

24 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength:
Hex Bar Deadlift 5x 55-65-75%
5x 60,150,220,260,300

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

Row Series

23 Dec 2018

Warm up: 3x10 Trunk, Plate Halos, 5 min DU

Row
3 rds
1200m
Rest 3:30
(avg 5:16)

RomWod

@ Home

22 Dec 2018

Warm up: 3x10 Trunk

Strength: 5x 55-65-75%
Bench Press
5x 45,95,120,145,160

Back Squat
5x 45,95,135,155,180,207

Hollow Rocks 10x10 reps

RomWod

Row Series

21 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Row
6 rds
500m
Rest 2:30
(avg 2:05.6/500m, 28 strokes/min)

RomWod

CrossFit Flemington

20 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: EMOM 7 minutes
5 reps Deadlift (205#), Plank remaining time

WOD
12 min AMRAP
7 Power Cleans (95#)
7 Burpees over Bar

Result = 5 rds + 7 reps

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CrossFit Flemington

18 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Front Squat, EMOM 7 minutes
3 reps, 3 sec pause (115#)

WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 13:30

RomWod

Row

16 Dec 2018

Warm up: 5x10 Trunk, 5min DU

8K Row, 39:41, 2:28.5/500m

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@ Home

14 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength: Bench Press 5-3-1 70-80-90%
5x 45,95,120,150; 3x 172; 1x 195

Hex Bar Deadlift 5-3-1 70-80-90%
5x 60,150,240,290; 3x 320; 1x 360

Hollow Rocks 7x10 reps

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

CrossFit Flemington

13 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Snatch, 5x 55-65-75%
5x 45,65,85,95

WOD
12 min AMRAP
9 Deadlifts (95#)
7 Pull Ups
5 Push Press (95#)

Result = 6 rds + 9 reps

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CrossFit Flemington

11 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 5-3-1 70-80-90%
3x 45,95,135,155; 5x 190; 3x 220; 1x 240

WOD
14 min EMOM
Minute 1: 5 Thrusters (95#)
Minute 2: Max Burpee Box Jump Overs
avg 4 Burpees/rd

RomWod

@ Home

10 Dec 2018

Warm Up: 3x10 Trunk, SunSal, Plate Halos

Strength: Strict Press 3x5 @ 65%
5x 45,65,95,95,95

WOD
5 rds
20 KB Swing (two hand) (62#, Russian)
TGU (50#) 1/hand

Time: 16:15

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Row

9 Dec 2018

10K Row, 48:57, 2:26.6/500m

RomWod

@ Home

7 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

Strength: Bench Press
3x 45,95; 3x135x7

Hex Bar Deadlift
3x 60,150,220; 3x260x7

Hollow Rocks 7x10 reps

EMOM 10 minutes
Rope Skip (5's)
Heavy Bag in remaining time

RomWod

Calisthenics

6 Dec 2018

Warm up: 3x10 Trunk, Plate Halos

3 rds
20 PUSH UPS
3 pull up (optional)
30 AIR SQUATS
20 SIT UPS
15 WIDE GRIP PUSHUPS
3 pull up (optional)
10 LUNGES (each leg)
20 FLUTTER KICKS (4 count)
10 DIAMOND PUSHUPS
3 pull up (optional)
10 GLUTE BRIDGES
30 SECOND PLANK

Time: 32:30

RomWod

CrossFit Flemington

4 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 7 min EMOM, 3 Clean + 1 Jerk
45,65,85,95x5 sets

WOD
3 rds
500m Row
12 Deadlifts (185#)
21 Box Jumps

Time: 17:52

RomWod

CrossFit Flemington

3 Dec 2018

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: Back Squat, 7 min EMOM, 3 reps
3 sec pause, 135#

WOD
12 min AMRAP
5 Push Press (95#)
10 Burpees over Bar
15 Ab Mat Sit Ups (25#)

Result = 4 rds + 5 reps

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Row

2 Dec 2018

7K Row, 34:28, 2:27.5/500m

RomWod

@ Home

1 Dec 2018

Warm up: 5x10 Trunk, 5 min Skip Rope (30/30)

Strength: Bench Press
5x 45,95; 3x 135,165;
1x 185,195,205,215 (F)

Hex Bar Deadlift
5x 60,150; 3x 200,250
1x 290,330,360,380,400,420 (F)

RomWod