30 Mar 2019
Hike (baseball fields), 3 laps; 1 hr 13 min; 3.84 miles with Bonnie
RomWod
Saturday, March 30, 2019
Friday, March 29, 2019
@ Home
29 Mar 2019
Warm Up: DU
Strength: Back Squat
5x 45,95,115,135,155,175,195
Row 5k, 23:19 (Avg 2:19.6, 28 SPM)
RomWod
Warm Up: DU
Strength: Back Squat
5x 45,95,115,135,155,175,195
Row 5k, 23:19 (Avg 2:19.6, 28 SPM)
RomWod
Thursday, March 28, 2019
CrossFit Flemington
28 Mar 2019
Warm up: 3x10 Trunk, SunSal, DU
Strength: Bench Press/Ring Dip 3x5 (135#)
WOD
AMRAP 15 minutes
5 Power Snatch (65#)
10 Overhead Squat (65#)
200m Run
Result = 4 rds + 15 reps
RomWod
Warm up: 3x10 Trunk, SunSal, DU
Strength: Bench Press/Ring Dip 3x5 (135#)
WOD
AMRAP 15 minutes
5 Power Snatch (65#)
10 Overhead Squat (65#)
200m Run
Result = 4 rds + 15 reps
RomWod
Wednesday, March 27, 2019
CrossFit Flemington @ Home
27 Mar 2019
Warm up: 3x10 Trunk, 400m Row
WOD
50 Du
15-12-9-6-3
Hang Power Clean (95#)
Push Press (95#)
50 DU
Time: 12:59
RomWod
Warm up: 3x10 Trunk, 400m Row
WOD
50 Du
15-12-9-6-3
Hang Power Clean (95#)
Push Press (95#)
50 DU
Time: 12:59
RomWod
Monday, March 25, 2019
CrossFit Flemington
25 Mar 2019
Warm up: 3x10 Trunk, SunSal
WOD
AMRAP 20 minutes
20 Box Jumps
20 Ab Mat Sit Ups
20 Burpees
200m Row
Result = 3 rds
RomWod
Warm up: 3x10 Trunk, SunSal
WOD
AMRAP 20 minutes
20 Box Jumps
20 Ab Mat Sit Ups
20 Burpees
200m Row
Result = 3 rds
RomWod
Saturday, March 23, 2019
Friday, March 22, 2019
@ Home
22 Mar 2019
Warm up: 3x10 Trunk, 400m Row
Strength: Hex Bar Deadlift
3x 60,150,220,270,300,320
WOD
3 rds
20 KB Snatch (35#)
30 Double Unders
Time: 7:30
RomWod
Warm up: 3x10 Trunk, 400m Row
Strength: Hex Bar Deadlift
3x 60,150,220,270,300,320
WOD
3 rds
20 KB Snatch (35#)
30 Double Unders
Time: 7:30
RomWod
Wednesday, March 20, 2019
@ Home
20 Mar 2019
Warm up: 3x10 Trunk, DU
Strength: Bench Press
5x 45,95,115,135,155,175
WOD
46 Cal Row
Then
3 rds
19 KB Swings (70#, Rus)
5 Power Cleans (135#)
9 Burpees
Then
46 Cal Row
Time: 20:50
RomWod
Warm up: 3x10 Trunk, DU
Strength: Bench Press
5x 45,95,115,135,155,175
WOD
46 Cal Row
Then
3 rds
19 KB Swings (70#, Rus)
5 Power Cleans (135#)
9 Burpees
Then
46 Cal Row
Time: 20:50
RomWod
Tuesday, March 19, 2019
@ Home
19 Mar 2019
Warm up: 3x10 Trunk, 400m Row
Strength: Back Squat
5x 45,95,115,135,155,175
WOD
20-15-10-5
Double Unders
Overhead Squat (35#)
Burpees
Time: 13:57
RomWod
Warm up: 3x10 Trunk, 400m Row
Strength: Back Squat
5x 45,95,115,135,155,175
WOD
20-15-10-5
Double Unders
Overhead Squat (35#)
Burpees
Time: 13:57
RomWod
Thursday, March 7, 2019
Simple & Sinister
7 Mar 2019
Warm Up: 3x10 Trunk
EMOM 10 minutes
10 KB Swing (two hand) (62#, Russian)
5 Push Ups
TGU 1/hand: 30,35,40,44
RomWod
Warm Up: 3x10 Trunk
EMOM 10 minutes
10 KB Swing (two hand) (62#, Russian)
5 Push Ups
TGU 1/hand: 30,35,40,44
RomWod
Tuesday, March 5, 2019
CrossFit Flemington
5 Mar 2019
Warm up: 3x10 Trunk, DU
Strength: Back Squat
5x 45,95,115,135,155,175
WOD
20 minute Cap
7 rounds
7 x handstand push-up
7 x Power Clean at (95#)
7 x Bar over Burpee
Result @ cap = 5 rds + 7 reps
RomWod
Warm up: 3x10 Trunk, DU
Strength: Back Squat
5x 45,95,115,135,155,175
WOD
20 minute Cap
7 rounds
7 x handstand push-up
7 x Power Clean at (95#)
7 x Bar over Burpee
Result @ cap = 5 rds + 7 reps
RomWod
Monday, March 4, 2019
CrossFit Flemington
4 Mar 2019
Warm up: 3x10 Trunk, DU
Strength: Bench Press 10-8-6-4-2
95,115,135,155,175
WOD
AMRAP 10 minutes
Deadlift (135#)
Box Jumps
Push Ups
Result = 4 rds + 16 reps
RomWod
Warm up: 3x10 Trunk, DU
Strength: Bench Press 10-8-6-4-2
95,115,135,155,175
WOD
AMRAP 10 minutes
Deadlift (135#)
Box Jumps
Push Ups
Result = 4 rds + 16 reps
RomWod
Sunday, March 3, 2019
CrossFit Flemington
3 Mar 2019
Warm up: 3x10 Trunk, SunSal, DU
WOD
Open 19.2
Cap 8 minutes
25 Toes 2 Bar
50 Double Unders
15 Squat Cleans (135#) --> 10 reps
25 Toes 2 Bar
50 Double Unders
13 Squat Cleans (185#)
Result = 85 reps
RomWod
Warm up: 3x10 Trunk, SunSal, DU
WOD
Open 19.2
Cap 8 minutes
25 Toes 2 Bar
50 Double Unders
15 Squat Cleans (135#) --> 10 reps
25 Toes 2 Bar
50 Double Unders
13 Squat Cleans (185#)
Result = 85 reps
RomWod
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