CrossFit Flemington

29 Apr 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Front Squat/Back Squat
3x 45,95,115,135,155,165

WOD
12 min AMRAP
5 Pull Ups
10 KB Swings (45#)
15 Cal Row

Result = 4 rds + 15 reps

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@ Home

27 Apr 2019

Warm up: 3x10 Trunk, 5 min Jump Rope

WOD
5 rds Jumping Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
20 Double Unders

Time: 12:58

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Hinshaw Row

26 Apr 2019

Warm Up: 3x10 Trunk
Jump Rope 12 minutes

Row, 6x125m/40 sec Rest, avg 1:40.6, 35 spm

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CrossFit Flemington

25 Apr 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Back Squat
3x 45,95,115,135,155,175

WOD
14 min AMRAP
7 Push Jerk (95#)
7 Box Jump Over
7 Deadlift (95#)
28 Double Under

Result = 5 rds + 14 reps

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Hinshaw Row

24 Apr 2019

Warm Up: 3x10 Trunk
Jump Rope 12 minutes

Row 5K, 24:38, avg 2:27.6, 27 spm

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CrossFit Flemington

23 Apr 2019

Warm up: 3x10 Trunk
Jump Rope 10 minutes

Strength: Bench Press
3x 95,115,135,155,175

WOD
16 min AMRAP
2,4,6,8,10,...
Squat Clean (95#)
200m Run

Result = 5 rds (completed 10s)

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CrossFit Flemington @ Home

22 Apr 2019

Warm up: 3x10 Trunk, Mace & Club
Jump Rope 10 minutes

Strength: Deadlift
3x 135,165,195,225,255

WOD
3 rds
25 Thrusters (45#)
7 Pull Ups

Time: 11:00

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Hinshaw Row

20 Apr 2019

Warm Up: 3x10 Trunk, Mace & Club
Jump Rope 10 minutes

Row, 10x100m/1 min Rest, avg 1:43, 37 spm

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Russian Calisthenics

20 Apr 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 Lunges
5 Pull Ups

Time: 18:32

Jump Rope 10 minutes

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Jump Rope & Row

19 Apr 2019

Jump Rope 10 minutes

Row, 5K, 26:56, avg 2:34:3, 30 spm

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Calisthenics & Jump Rope

17 Apr 2019

Calisthenics 17 minutes
Jump Rope 10 minutes

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Calisthenics & Jump Rope

16 Apr 2019

Calisthenics 15 minutes
Jump Rope 10 minutes

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Calisthenics & Jump Rope

14 Apr 2019

Calisthenics 15 minutes
Jump Rope 10 minutes

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Row - Hinshaw

5 Apr 2019

10K Row, 51:20, 2:33.7/500m, 28 spm

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CrossFit Flemington

4 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: Strict Pull Up 10-8-6-4-2
Bench Press 10-8-6-4-2 95-115-135-155-175

WOD
10 rds
20 Double Unders
10 Wall Balls (14#)
5 Toes2Bar

Time: 22:06

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Hike

3 Apr 2019

Hike (baseball fields), 2 laps; 46:51; 2.55 miles with Bonnie

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CrossFit Flemington

2 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: 7 min EMOM
Deadlift 3x185#, max Plank

WOD
3 min AMRAP
20 Box Jump Overs
Power Snatch (95#)
1 min rest
20 Box Jump Overs
Power Snatch (105#)
1 min rest
20 Box Jump Overs
Power Snatch (115#)

Result: 20 reps

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CrossFit Flemington

1 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: Overhead Squat 3-3-2-2-1-1
45,55,65,75,85,95

WOD
12-9-6
Power Cleans (95#)
Burpees Over Bar
9-6-3
Power Cleans (105#)
Burpees Over Bar
5-3-1
Power Cleans (115#)
Burpees Over Bar

Time: 15:43

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