Maceio

27 Sep 2019

5x10 Trunk

WWII Calisthenics
Warm Up
Drill 1
Drill 2
+
5x5 Chin Ups

Time: 26:00

RomWod

Maceio

26 Sep 2019

Warm up: 5x10 Trunk

WOD
10 rds
5 x Burpees (w Bonnie)
Alternated sets until we both did 50

Time: 8:00

25 Pull Ups (singles, untimed)

RomWod

Maceio

24 Sep 2019

Warm up: 5x10 Trunk

WOD
15 minute AMRAP
3 Dips
5 Pull Ups
10 Reverse Lunges

Result = 7 rds (ish, lost count)

RomWod

Maceio

23 Sep 2019

Warm up: 5x10 Trunk

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

Time: 17:30

RomWod

Row

20 Sep 2019

Row 5K, 24:03, Avg 2:23, 21 spm

RomWod

CrossFit Flemington @ Home

19 Sep 2019

Warm up: 5x10 Trunk

Strength: E2MOM 12 minutes
3x Power Clean
3x Front Squat
3x Push Jerk
95,105,115,125,135,145

WOD
3 rds
30 Double Unders
20 KB Snatch (35#)
10 Burpees

Time: 10:54

RomWod

CrossFit Flemington

17 Sep 2019

Warm up: 5x10 Trunk

Strength: EMOM 10 minutes 5-4-3-2-1
1: Bench Press 105,125,145,165,185
2: Strict Pull Up

WOD
10 rds
Power Clean (75#)
Push Press (75#)
Box Jump Over

Time: 12:21

RomWod

CrossFit Flemington @ Home

16 Sep 2019

Warm up: 5x10 Trunk

Strength: 5 rds
6x Lunge (wt behind head) 25,35,45,55,65
6x Dip

WOD
3 rds
30 Cal Row
20 Wall Ball (14#)
10 Burpees

Time: 18:15

RomWod

Hike

15 Sep 2019

Warm Up: 5x10 Trunk


Hike: Sourlands, 1:11; 3.34 miles, 15# pack
21:16 min/mile

RomWod

The Quick and the Dead

14 Sep 2019

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (62# KB)

30 minutes

Romwod

Bench & Swing

12 Sep 2019

Warm Up: 5x10 Trunk

Strength: 5x5
Bench 95,125,155,185,200
Bent Over Row 95,105,115,125,135

KB Swing (80# KB, Rus)
EMOM 20 minutes, 5/minute

Romwod

The Quick and the Dead

10 Sep 2019

Warm Up: 5x10 Trunk

Quick and the Dead
3 rds
5/4 (53# KB)

18 minutes

Strength: Back Squat 5-4-3-2-1
105,125,145,165,185

Romwod

CrossFit Flemington @ Home

9 Sep 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: E2MOM 10 minutes
5-4-3-2-1 Cleans, then Jerks
115,125,135,145,155

WOD
30-20-10
Med Ball Clean (14#)
Shoulder2Overhead (75#)
Cal Row

Time: 15:09

RomWod

Row

8 Sep 2019

Row 5K, 25:15, Avg 2:31, 25 spm

RomWod

The Quick and the Dead

6 Sep 2019

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

30 minutes

Romwod

CrossFit Flemington

5 Sep 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: EMOM 10 minutes
Even: Deadlift 10-8-6-4-2 135,165,185,205,225
Odd: Plank

WOD
15-12-9-6-3
Hang Clean (75#)
Back Squat (75#)
Pull Ups

Time: 13:30

RomWod

Yoga

4 Sep 2019

Yoga 1 hour

CrossFit Flemington

3 Sep 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: EMOM 10 minutes
Even: Bench Press 5x 105,125,145,165,185
Odd: Strict Pull Ups x 5

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

Time: 19:00

RomWod

The Quick and the Dead

2 Sep 2019

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (50# KB)

30 minutes

Romwod