Simple & Sinister

31 Jan 2019

Warm Up: 3x10 Trunk

Strength: Jerk 3-3-2-2-1
95,115,125,140,155

Abs

EMOM 10 minutes
10 KB Swing (one hand) (50#, Russian)
5 Push Ups

TGU 1/hand x 3 (50#)

RomWod

Calisthenics

30 Jan 2019

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

Time: 24:39

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CrossFit Flemington

28 Jan 2019

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

Strength: 8-8-6-6-4-2
Back Squat 95,125,155,185,205,215

WOD
3 rounds of:
sit-up for 1 min
deadlift (165#) for 1 min
burpee for 1 min
plank hold for 1 min
rest for 1 min

Result = 140 reps

RomWod

Row Series

25 Jan 2019

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

Row
6 rds
Row 30 sec
Rest 30 sec
(avg 1:51.2/500m, 33 strokes/min)

RomWod

CrossFit Flemington

24 Jan 2019

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

Strength: 10-8-5-3-3-1
Deadlift 135,155,185,205,225,245
Bench Press 95,115,135,155,175,195

WOD
30-20-10
Back Squat (75#)
Push Ups
Pull Ups

Time: 16:56

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CrossFit Flemington

22 Jan 2019

Warm up: 3x10 Trunk, SunSal

WOD 1
e2mom for 10 min
3 reps of snatch (95#)
max double unders
rest for 1 min

Result = 27 reps

WOD 2
12-10-8-6-4-2 reps of:
shoulder-to-overhead at (75#)
burpee (bar facing)

Time: 9:24

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Row w/Bonnie

20 Jan 2018

Warm up: 3x10 Trunk

Row
6 rds
500m
Rest 2:30 (Bonnie's turn)
(avg 2:00/500m, 28 strokes/min)

RomWod

Row Series

19 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
8 rds
Row 900m
Rest 1 min
(avg 2:11.3/500m, 23 strokes/min)

RomWod

@ Home

17 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength:
Back Squat: EMOM 9 min: 3x 135,145,155,165,175,185,195,205,215

WOD
Elizabeth
21-15-9
Power Clean (135#)
Ring Push Ups

Time: 12:57

RomWod

@ Home

15 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength:
Press: EMOM 10 min: 3x 65,75,85,95,105,115,125,135,145 (PP),155 (f)
Deadlift: EMOM 10 min: 3x 135,155,165,185,205,215,235,245,255,265

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

Time: 7:49

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Simple & Sinister

13 Jan 2019

Warm Up: 3x10 Trunk

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

TGU 1/hand, 35,40,45,50,53 (~12 min)

RomWod

Row Series

12 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
6 rds
Row 750m
Rest 3 min
(avg 2:04.1/500m, 28 strokes/min)

RomWod

Row Series

10 Jan 2019

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

Strength
10-8-6-4-2 Bench Press/Inverted Row
95,115,145,165,185


Row
6 rds
Row 45 sec
Rest 45 sec
(avg 1:48.9/500m, 32 strokes/min)

RomWod

Row Series

8 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength
5 rds
5 Back Squat (135#)
10 Push Ups

Row
4 rds
Row 1500m
Rest 2 min
(avg 2:15.7/500m, 29 strokes/min)

RomWod

Row Series

6 Jan 2018

Warm up: 3x10 Trunk

Row
6 rds
500m
Rest 2:30
(avg 1:55.6/500m, 27 strokes/min)

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@ Home

5 Jan 2019

Warm up: 3x10 Trunk, Hammer Swings, Plate Halos

Strength: 3x 60-70-80%
Bench Press
3x 45,95,130,150,172

Back Squat
3x 45,95,135,165,195,220

Behind the Neck Press
5x45x3

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Row Series

4 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
10 rds
Row 30 sec
Rest 30 sec
(avg 1:53.1/500m, 30 strokes/min)

RomWod

CrossFit Flemington

3 Jan 2019

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

WOD 1
5 rounds of:
2 minute AMRAP of:
200 m Row
Max Clean and Jerk (75#)

Result = 27 reps

WOD 2
15 minute AMRAP
15 Wall Ball (14#)
12 Deadlift (155#)
9 Burpees

Result = 3 rds + 15 reps

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Row Series

1 Jan 2019

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

Row
3 rds
2K
Rest 3:00
(avg 2:13.7/500m, 28 strokes/min)

RomWod