The Quick and the Dead

31 Aug 2019

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (44# KB)

30 minutes

Romwod

CrossFit Flemington

29 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: EMOM 10 minutes
Even: Front Rack Lunge 10x65#
Odd: Max Ab Mat Sit Ups (20-25)

WOD
4 rds
400m Run
3 Strict Pull Ups
7 Snatches (65#)

Time: 16:39

RomWod

The Quick and the Dead

28 Aug 2019

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (40# KB)

30 minutes

Romwod

CrossFit Flemington

27 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: Back Squat 5x3
95,115,135,165,185

WOD
20 min CAP
5 rds
Bear Complex (55#)
(7x PC-FSq-PP-BSq-PP)
5 Pull Ups
3 Chest2Bar Pull Ups
1 Burpee C2B Pull Up

Result = 3 Pull Ups of 5th rd
(finished WOD anyway)

RomWod

CrossFit Flemington

26 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: EMOM 9 minutes
min 1: 10x Bench Press (95#)
min 2: 10x Ring Dips
min 3: 10x Bent Over Row (95#)

WOD
20 min CAP
1000m Row
10-20-30 rep rds of
DB Snatch (35#)
Burpees
Ab Mat Sit Ups

Result = 16 Burpees of 30

RomWod

The Quick and the Dead

25 Aug 2019

Warm Up: 5x10 Trunk

Quick and the Dead
2 rds
5/4 (30# KB)

12 minutes

CrossFit Flemington

21 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: Deadlift 5-5-3-3-1
135,185,225,275,305

WOD
5 rds
200m Run
9 Thrusters (65#)
9 Chest2Bar Pull Ups

Time: 21:56

RomWod

Row

21 Aug 2019

Row 5K, 25:59, Avg 2:35, 28 spm

RomWod

CrossFit Flemington

20 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: Front Squat 12-10-8-6-4-2
45,75,95,115,135,155

WOD
30 DB Clean & Jerk (35#)
30 Goblet Squat
30 Toes2Bar
30 Goblet Squat
30 DB Snatches
30 Goblet Squat
800m Row

Time: 24:15

RomWod

CrossFit Flemington

19 Aug 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: EMOM 10 minutes
min 1: 5x Bench Press (95#)/15x Push Ups (or as many as possible)
min 2: 5x Strict Pull Up/10x Ring Rows (or as many as possible)

WOD
20 min AMRAP
250m Row
10 Push Press (75#)
10 Burpee Box Jump Overs

Result = 4 rds

RomWod

Row

16 Aug 2019

Row 5K, 24:39, Avg 2:27.6, 27 spm

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@ Home

15 Aug 2019

Warm up: 5x10 Trunk, 6x10 Club

WOD
5 rds
30# KB
5 reps of the series
Deadlift
Goblet Squat
Reverse Curl (in bottom of Squat)
Finish Squat
Overhead Triceps Extension
Return to Start
30 sec rest after 5x series

Time: 17:00

RomWod

@ Home

14 Aug 2019

Warm up: 5x10 Trunk, 6x10 Club

WOD
5 rds
30# KB
5 reps each side
Straight Leg Lunge Row
Kneeling Clean
Shoulder Press
Return to Start
30 sec rest after both sides done

Time: 14:50

RomWod

San Diego

10 Aug 2019

Warm up: 5x10 Trunk

WOD
5 rds
5 sets each
25# DBs
Deadlift
Curl
Squat 2 Push Press x 2

Time: 11:52

Walk on treadmill 2 miles, 35:00

RomWod

San Diego

7 Aug 2019

Warm up: 5x10 Trunk

WOD
5 rds
20 DU
10 Push Ups
10 Air Squats
10 Hollow Rocks

Time: 10:27

Walk on treadmill 2 miles, 35:00

RomWod

San Diego

5 Aug 2019

Walk on treadmill 3 miles, 54:57

RomWod

San Diego

4 Aug 2019

Warm up: 5x10 Trunk

WOD
1,2,3,...10,10,9,8,..1
Push Ups
Air Squats
Hollow Rocks

Time: 14:46

Walk on treadmill 2 miles, 33:20

RomWod

San Diego

3 Aug 2019

Warm up: 5x10 Trunk

WOD
10,9,8,..1
DB Clean
20,25,30,35,40,45,50,50,50,50

Time: 7:04

Walk on treadmill 34 min, 2 miles

RomWod

San Diego

2 Aug 2019

Warm up: 5x10 Trunk

WOD
30 BURPEES
30 HOLLOW ROCKS
20 BURPEES
20 HOLLOW ROCKS
10 BURPEES
10 HOLLOW ROCKS

Time: 9:56

Walk on treadmill 35 min, 2 miles, 17:24 min/mile

RomWod