CrossFit Flemington @ Home

30 May 2019

Warm up: 5x10 Trunk, Jump Rope

WOD
50-40-30-20-10
KB Swing (62#, Rus)
30 DU after each set

Time: 15:24

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CrossFit Flemington @ Home

29 May 2019

Warm up: 5x10 Trunk, Jump Rope

WOD
25-20-15-10-5
Overhead Squat (35#)
Cal Row

Time: 15:30

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Hike

28 May 2019

Hike (baseball fields), 2 laps; 44:02; 2.52 miles, 17# pack
17:27 min/mile

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CrossFit Flemington

27 May 2019

Warm up: 3x10 Trunk

WOD
Murph (1/2)
800m run
10 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
800m run

Time: 38:00

RomWod

Hinshaw Row

25 May 2019

Warm up: 5x10 Trunk, 500m Row

Strength: Deadlift 5-5-3-3-2-2-1-1
60,150,220,270,300,320,350,370

Row 5x 1K/1 min rest, Avg 2:18, 26 spm

RomWod

Hike

24 May 2019

Hike (baseball fields), 2 laps; 44:27; 2.6 miles, 15# pack
17:06 min/mile

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CrossFit Flemington

23 May 2019

Warm up: 5x10 Trunk

Strength: E2MOM 1 Power Clean + 1 Hang Power Clean + 1 Jerk
75,95,115,135,145

WOD
12 min AMRAP
2-4-6...
DB Snatch (50#)
Box Jump

Result = 12's + 24 reps

RomWod

Hike

22 May 2019

Hike (baseball fields), 3+ laps; 1 hr 10 min; 4 miles, 12# pack
17:43 min/mile

RomWod

CrossFit Flemington

21 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: 3x5 Bench Press/Strict Pull Up
5x95;3x115;2x135;1x155; 3x5x165

WOD
10-8-6-4-2
Squat Snatch (55,65,75,85,85)
15 Hang Knee Raise btwn rds

Time: 18:25

RomWod

CrossFit Flemington

20 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Front Squat 3-3-2-2-1-1
95,105,115,125,135,145

WOD
5 rds
Hang Power Clean (95#)
Burpees Over Bar
200m Run

Time: 21:25

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Hinshaw Row

19 May 2019

Warm Up: 5x10 Trunk
Club & Mace 10 minutes
Jump Rope 5 minutes

Row, 4x500m/1 minute Rest, avg 2:06.3, 25 SPM

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Hike

18 May 2019

Hike (baseball fields), 3 laps; 1 hr 12 min; 3.87 miles with Bonnie, 10# pack

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Hinshaw Row

17 May 2019

Warm up: 5x10 Trunk

Strength: Deadlift 5-3-3-1-1-1
135,185,235,265,285,315

Row 5x 1K/1 min rest, Avg 2:17.4, 27 spm

RomWod

CrossFit Flemington

16 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Back Squat 3-3-2-2-1-1
95,135,185,205,215,225

WOD
21-15-9
Push Press (75#)
Sumo Deadlift (75#)
Burpee Over Bar

Time: 10:58

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Hike

15 May 2019

Hike (baseball fields), 2 laps; 48:00; 2.55 miles with Bonnie

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CrossFit Flemington

14 May 2019

Warm up: 5x10 Trunk, Jump Rope, 400m Row

Strength: 6rds @ 90 seconds: Strict Press 3x 115

WOD
9 rds
3 Hang Power Snatch (75#)
6 Hang Power Clean (75#)
9 Step Up Overs

Time: 13:01

RomWod

CrossFit Flemington

13 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Bench Press/Bent Over Row
5x 95,115,135,155,175/75,85,95,115,125

WOD
20 min AMRAP
20 OHS (45#)
20 Back Squat (45#)
400m Row

Result = 3 rds + 10 reps

RomWod

Hinshaw Row

12 May 2019

Warm Up: 5x10 Trunk
Club & Mace 10 minutes
Jump Rope 10 minutes

Row, 4x375m/1 minute Rest, avg 1:58.0, 30 SPM

RomWod

CrossFit Flemington @ Home

10 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Deadlift
3x 135,185,225,275; 1x305

WOD
4 rds
7 Front Squat (65#)
7 Pull Ups
7 Burpees

Time: 10:55

RomWod

CrossFit Flemington

9 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Front Squat/Back Squat
3x 95,115,135,155 (both),175 B.Sq.

WOD
16 min AMRAP
4 Power Clean (95#)
8 Push Press (95#)
200m Run

Result = 7 rds

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Hinshaw Row

7 May 2019

Warm Up: 5x10 Trunk

Jump Rope 12 minutes

Row, 2x2K/3 minutes Rest, avg 2:19.1, 25 SPM

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@ Home

6 May 2019

Merck Volunteer Day: 3 hrs at a farm clearing brush
Walked about 3+ miles

Warm Up: 5x10 Trunk, Club Play

Strength: Bench Press 5x3
3x 95,125,155,185,205

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Hinshaw Row

5 May 2019

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

500m Row

Row, 4x250m/1 minute Rest, avg 1:48.8, 32 SPM

RomWod

CrossFit Flemington

3 May 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Deadlift 5-4-3-2-1
135,165,225,255,285

WOD
5 rounds:
5 Power Snatch (95#)
10 Deadlift (95#)
15 Box Jump

Time: 14:21

RomWod

CrossFit Flemington

2 May 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Strict Press 5-4-3-2-1
95,105,115,125,135

WOD
12 min AMRAP
Hang Clean, Front Squat, Lunge (75#)
1,2,3,4...

Result = 8 rds

RomWod

Hinshaw Row

1 May 2019

Warm Up: 5x10 Trunk
Jump Rope 10 minutes

Strength: Bench Press 5-4-3-2-1
95,125,155,185,205

Row 2x 3.5K/3 minute rest
1. 14:26, avg 2:23.9, 28 spm
2. 17:08, avg 2:26.1, 29 spm

RomWod