Hike

30 June 2019

47:57; 2.32 miles, 22.5# pack
20:37 min/mile

RomWod

KB Swing & Push Ups

29 June 2019

Warm up: 5x10 Trunk, Clubs, Abs 14

WOD
12 rds (maybe 13, lost count)
5 Rus KB Swing/Hand (2 rds x 40,44,50,53,50,44)
10 Push Ups

Time: 15:58

RomWod

Hike

28 June 2019

42:31; 1.95 miles, 22.5# pack
21:44 min/mile

RomWod

Front Squat & Bench Press

27 June 2019

Warm up: 5x10 Trunk, Abs 13

Strength:
Front Squat
3x 45,95,115,135,155,175
Bench Press
3x 45,95,115,135,155,175

RomWod

CrossFit Flemington @ Home

24 June 2019

Warm up: 5x10 Trunk, Abs 11

Strength: Push Press
3x 45,65,75,85,95,105,115

WOD
14 min AMRAP
3,6,9,...
KB Swing (62#, Rus)
Pull Ups
1 min Rope Skip

Result = completed 15s

RomWod

Row

23 June 2019

Row 5K, 24:05, Avg 2:24.3, 26 spm

RomWod

@ Home

21 June 2019

Warm up: 5x10 Trunk, Jump, Abs 10

WOD
40-30-20-10 Double Unders
10-20-30-40 KB Swing (Rus, 70#)
10 Push Ups after each rd

Time: 16:23

RomWod

CrossFit Flemington

20 June 2019

Warm up: 5x10 Trunk

Strength: Bench Press/Deadlift 3-3-2-1-1, every 90 sec
Bench 95,125,145,165,185,205
Deadlift 135,165,185,215,235,255

WOD
10,9,...,2,1
Push Press (65#)
Front Squat (65#)
Burpee Over Bar

Time: 19:11

RomWod

CrossFit Flemington

18 June 2019

Warm up: 5x10 Trunk, Jump Rope

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

WOD
Buy In = 200 Singles

10 rds
10 DB Snatch (40#)
10 Step Ups

Cash Out = 200 Singles

Time: 21:20

RomWod

CrossFit Flemington

17 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Power Snatch 3-3-2-1-1
45,75,85,95,105

WOD
8 rds
8 Overhead Squats (55#)
8 Toes 2 Bar
8 Handstand Push-ups (2 mats)

Time: 24:00

RomWod

@ Home

16 June 2019

Warm up: 5x10 Trunk, Jump Rope, Abs 3

Strength: Hex Bar Deadlift
3x 60,150,200,230,270,300,320,340

WOD
21-15-9
Overhead Squat (35#)
200 ft Farmer's Walk (55# DBs)

Time: 6:18

RomWod

Hike

14 June 2019

60:01; 3.61 miles, no pack
17:09 min/mile

RomWod

Squat & Row

13 June 2019

Warm up: 5x10 Trunk, Jump Rope

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

Row 5x 500m/1 min rest, Avg 2:11.0, 26 spm

RomWod

CrossFit Flemington

11 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Every 90 sec x 6 rds
3 Bench Press + 6 Ring Rows + 3 Ring Dips
(155#)

WOD
12 min AMRAP
6 Power Cleans (135#)
9 GHD Sit Ups
12 Wall Balls (20#)

Result = 4 rds

RomWod

CrossFit Flemington

10 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Front Rack Lunge/Bent Over Row 8-6-4-2
65,75,85,95

WOD
3 rds
5 Deadlifts (225#)
15 Box Jumps
35 DU
400m Row

Time: 16:09

RomWod

Hike

9 June 2019

Warm Up: 5x10 Trunk, Club & Mace

1 hr Yard Work

Hike: Sourlands, 45:43; 2.16 miles, 20# pack
21:06 min/mile

RomWod

@ Home

8 June 2019

Yard Work 1 hr

Warm Up: 5x10 Trunk, 5 min Jump Rope

TGU 1x empty, 35, 55 (DB)

Hex Bar Farmers Walk, 100 ft
1x 60 (bar), 150, 200,230,270,320 (made it most of the way, failed, picked it up and finished)

RomWod

CrossFit Flemington

6 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk
75,85,95,105,115

WOD
20 min Cap
6 rds
6 DB Squat (35#)
6 Box Jumps
6 Pull Ups
6 Box Jumps
9 DB Burpees (35#)

Result = 4 rds + 2 reps @ Cap

RomWod

Hike

5 June 2019

47:26; 2.73 miles, 20# pack
17:23 min/mile

RomWod

CrossFit Flemington

4 June 2019

Warm up: 5x10 Trunk

Strength: EMOM 10 minutes
Odd: Front Squat 10-8-6-4-2
75,95,115,135,155
Even: Plank

WOD
10 rds
60 Singles
3 Deadlifts (185#)

Time: 9:17

RomWod

Hike

3 June 2019

Hike (baseball fields), 2.5 laps; 52:10; 3.2 miles, 17# pack
17:16 min/mile

RomWod

CrossFit Level 1 Cert

2 June 2019

8 minute AMRAP
20 Med Ball Cleans (14#)
20 Ab Mat Sit Ups

Result = 3 rds + 10 reps

CrossFit Level 1 Cert

1 June 2019

3 rounds for time:
15 Thrusters (65#)
12 Burpees

Time: 7:27

RomWod