Row

31 June 2019

Row 5K, 25:00, Avg 2:30.7, 25 spm

RomWod

CrossFit Flemington

30 July 2019

Warm up: 5x10 Trunk

Strength: 5 rds
35 Double Unders
15 Bench Press (95#)

WOD
20 min AMRAP
10 Wall Ball (14#)
10 Burpees
10 Wall Ball
10 Toes2Bar

Result = 3 rds

RomWod

CrossFit Flemington

29 July 2019

Warm up: 5x10 Trunk

Strength: Tabata Front Squat (75#)

WOD
2 rds
30 Cal Row
30 Deadlift (75#)
30 Push Press (75#)

Time: 14:05

RomWod

Strict Press & Hex Bar Deadlift

26 July 2019

Warm up: 5x10 Trunk, Club & Mace

Strength:
Strict Press
3x 65,85,105,125; 1x 135,145,150,155 PR
Hex Bar Deadlift
3x 60,150,220,270,300,320,340

RomWod

Hike

25 July 2019

1hr 5 min; 3.31 miles, 25# pack
19:52 min/mile

RomWod

CrossFit Flemington @ Home

23 July 2019

Warm up: 5x10 Trunk

Strength: Every minute on the minute (for 10 min):
2 reps of hang clean
2 reps of power clean
2 reps of squat clean
45,55,65,75,85,95,105,115,125,135
*couldn't keep up with the clock. Took about 15 minutes.

WOD
40-30-20-10 reps of:
Calorie Row
Thruster (45#)

Time: 23:40

RomWod

@ Home

22 July 2019

Warm up: 5x10 Trunk

Strength: Back Squat
3x 45,95,115,135,155,175,185,205,225

WOD
5 rds
5 Clean & Jerk / hand (44# KB)

Time: 5:53

RomWod

Bear Complex @ Home

21 July 2019

Warm up: 5x10 Trunk

WOD
Bear Complex (45#)
5 rds of 7 reps of the set:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
10 Push Ups after each round
1 min Rest

Time: 19:41

RomWod

CrossFit Flemington @ Home

18 July 2019

Warm up: 5x10 Trunk

Strength: EMOM 12 minutes
Even: Front Squat 5x 95,115,135,150,155,165
Odd: Ab Mat Sit Ups x 15

WOD
2 rds
50 Cal Row
25 Strict Press (35# KBs)
25 Wall Ball Thruster (14#)

Time: 21:03

RomWod

CrossFit Flemington @ Home

16 July 2019

Warm up: 5x10 Trunk

Strength: 5-3-2-2-2-1-1
Bench Press 95,135,155,185,205,215,225 PR

WOD
7 rds
25 Double Unders
10 KB Swing (Rus,62#)

Time: 12:05

RomWod

CrossFit Flemington @ Home

15 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Strict Press 95,105,115,125

WOD
3 rds
27 Cal Row
21 KB Swing (Rus,62#)
15 Ab Mat Sit Ups
9 Box Jumps

Time: 14:12

RomWod

Hike

14 July 2019

1hr 15 min; 3.61 miles, 22.5# pack
20:43 min/mile

RomWod

CrossFit Flemington @ Home

12 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Hex Bar Deadlift 150,220,310,360

WOD
15-10-5
Power Clean (95#)
Push Jerk
Back Squat
Toes2Bar

Time: 14:51

RomWod

CrossFit Flemington @ Home

11 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Back Squat 95-125-155-185

WOD
12 min AMRAP
3,6,9,12...
Thrusters (35#)
Pull Ups

Result = Completed 15's + 18 Thrusters

RomWod

CrossFit Flemington

9 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Bench Press 95-125-155-185
Dips

WOD
4 rds
15 Deadlifts 135-155-175-195
10 Handstand Push Ups (2 pads)

Time: 14:58

RomWod

CrossFit Flemington

8 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Front Rack Lunge 75-95-115-135
Bent Over Row 95-115-135-155

WOD
400m Run
Overhead Squat 20x 55#
400m Run
Overhead Squat 15x 65#
400m Run
Overhead Squat 10x 75#
400m Run
Overhead Squat 5x 95#

Time: 17:54

RomWod

Hike

5 July 2019

1hr 3 min; 2.86 miles, 22.5# pack
22:11 min/mile

RomWod

Bench Press & Back Squat

3 July 2019

Warm up: 5x10 Trunk, Abs 17

Strength:
Bench Press
3x 45,95,115,145,165,185
Back Squat
3x 45,95,135,165,185,205,221

RomWod

CrossFit Flemington @ Home

2 July 2019

Warm up: 5x10 Trunk

WOD
4 rds
25 KB Swing (44#, American)
10 Push Ups
500m Row

Time: 22:20

RomWod