@ Home

28 Feb 2019

Warm up: 3x10 Trunk

Strength: Back Squat 5-4-3-2-1
45,95,115,135,155,175,195,215

WOD
10 rds
5 KB Snatch Left (44#)
5 KB Snatch Right

Time: 8:41

RomWod

CrossFit Flemington

27 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: EMOM 7 min: Hang Clean, Clean, Push Jerk
65,75,85,95,105,115,125

WOD
AMRAP 12 minutes
3-6-9-12-15...
DB Squat (35#)
Pull Ups

Result = 15s + 9 reps

RomWod

CrossFit Flemington

25 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Strict Press 5-4-3-2-1
45,65,75,85,95,115,125

WOD
AMRAP 15 minutes
3 Power Clean (95#)
6 Push Jerk (95#)
9 Box Jump

Result = 7 rds + 9 reps

RomWod

CrossFit Flemington

22 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

WOD
Open 19.1
AMRAP 15 minutes
19 Wall Ball (20#)
19 Cal Row

Result = 173 reps

RomWod

Row Series

21 Feb 2019

Warm up: 3x10 Trunk, DU

Row
4 rds
500m
1 min Rest
(avg 2:02.2/500m, 27 strokes/min)

RomWod

CrossFit Flemington

19 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Back Squat
EMOM 10 min, 3 pause reps (95#)

WOD
4 rds
15 Cal Row
12 Hang Power Snatch (65#)
9 Pull Ups

Time: 14:05

RomWod

CrossFit Flemington

18 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: EMOM 10 minutes, both lifts in same minute
Strict Press 3x 65,75,85,95; 6x3x105
Deadlift 3x 135,155,175,185; 6x3x205

WOD Open 17.1
20 min Cap
10 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
20 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
30 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
40 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
50 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over

Result = 154 reps @ cap

RomWod

@ Home

16 Feb 2019

Warm up: 3x10 Trunk, 5 min DU

Strength: Deadlift: 65-75-80-85%
3x 60,150,240,260,300,320,340

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

Time: 7:19

RomWod

CrossFit Flemington

15 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Bench Press 10-8-6-4-2
95,125,145,165,185

WOD
15 Clean & Jerk (95#)
30 Hanging Knee Raise
500m Row
30 Hanging Knee Raise
15 Clean & Jerk (95#)

Time: 15:00

RomWod

CrossFit Flemington @ Home

13 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Front Squat 65%-75%-80%-85%
3x 45,95,115,140,160,172,182

WOD
3-6-9-12-15
Thrusters (65#)
Pull Ups (door)

Time: 15:00

RomWod

CrossFit Flemington @ Home

11 Feb 2019

Warm up: 3x10 Trunk

Strength: EMOM 7 minutes: 5-3-3-2-2-1-1 Power Clean
95,115,125,145,155,165,175(f)

WOD
20-15-10-5
KB Swing (Rus, 80#)
DU
Goblet Squat (35#)
DU

Time: 13:44

RomWod

@ Home

9 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Back Squat
3x 45,95,135,185,205,215,225

WOD
30-20-10
Burpees
Ab Mat Sit Ups

Time: 10:10

RomWod

CrossFit Flemington

8 Feb 2019

Warm up: 3x10 Trunk, DU
3x10 Dislocates/Good Morn/OHS (pvc)

Strength: EMOM 8 minutes: 1 Snatch + 2 Overhead Squat
45,55,65,75,85,95,105,115(f)

WOD
12 min AMRAP
3,6,9,12,...
Overhead Squat (65#)
Box Jumps

Result = 90 reps

RomWod

Row Series

7 Feb 2019

Warm up: 3x10 Trunk

Abs

Row
Row 1500m
(avg 2:04.5/500m, 23 strokes/min)

RomWod

CrossFit Flemington

6 Feb 2019

Warm up: 3x10 Trunk, SunSal

Strength: Overhead Lunge: 10x 45,55,65

WOD
16 min AMRAP
8 DB Squat (35s)
8 Burpees
8 DB Push Press (35s)
8 C2B Pull Ups

Result = 4 rds

RomWod

CrossFit Flemington

5 Feb 2019

Warm up: 3x10 Trunk

Strength: 9-7-5-3-1
Bench Press 95,115,135,145,155
Ring Dips

WOD
21-15-9
Deadlifts (155#)
Wall Ball (85#)
Cal Row

Time: 10:57

RomWod

Row Series

3 Feb 2019

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

Row
4 rds
Row 750m
Rest 3:00 min
(avg 2:03.9/500m, 25 strokes/min)

RomWod

Russian Calisthenics

2 Feb 2019

Warm Up: 3x10 Trunk

Russian Calisthenics
5 rds
10 Pushups
10 Squat Thrusts
10 Leg raises. Touch the wall behind your head with your feet.
10 Split Squat Jumps
5 Chin ups
10 Sit Ups

Time: 19:45

RomWod