Row

31 Oct 2019

Row 5K, 24:09, Avg 2:24.5, 21 spm

RomWod

The Quick and the Dead

30 Oct 2019

Warm Up: 5x10 Trunk

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

30 minutes

Romwod

CrossFit Flemington @ home

29 Oct 2019

Warm Up: 5x10 Trunk

Strength: Back Squat @ 75%
3x 45,95,135,185
6x3x205; 1x7x205

WOD
21-15-9
Hang power snatch (65#)
Inverted Row

Time: 8:14

Romwod

Hike

26 Oct 2019

Hike (Sourland), 1 hr 2 min; 3 miles

RomWod

Row

25 Oct 2019

Row 5K, 24:23, Avg 2:25.9, 21 spm

RomWod

CrossFit Flemington @ Home

24 Oct 2019

Warm up: 5x10 Trunk, 5x5 deadlift (45#)

Strength:
E2MOM (for 10 min):
Min 1: Deadlift 5 x 185#
Min 2: Plank x 1 min

WOD
Annie
50-40-30-20-10
Double Under
AbMat Sit Up

Time: 11:27

RomWod

CrossFit Flemington @ Home

22 Oct 2019

Warm up: 5x10 Trunk

Strength:
E2MOM (for 10 min):
Min 1: Bench Press 5-4-3-2-1
115,135,155,175,195
Min 2: Strict Pull Ups x 5

WOD
14 minute AMRAP:
12 reps of power clean (75#)
12 reps of bar over burpee
12 reps of push jerk (75#)

Result = 3 rds + 12 reps

RomWod

The Quick and the Dead

21 Oct 2019

Warm Up: 5x10 Trunk

Strength: Back Squat 6x3 @ 75%
3x 45,95,135,155,185,195
6x3x205

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

~28 minutes

Romwod

Philly

19 Oct 2019

Warm up: 5x10 Trunk

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

Time: 19:00

RomWod

CrossFit Flemington @ Home

17 Oct 2019

Warm up: 5x10 Trunk

Strength:
E2MOM (for 10 min):
Power Clean 2x80%+ (155#)

WOD
4 rounds of:
400m row
200m farmers carry (2x55# DBs)

Time: 14:03

RomWod

CrossFit Flemington @ Home

16 Oct 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength:
Every minute on the minute (for 10 min):
Min 1: 10 reps of deadlift at 50% (115#)
Min 2: 10 reps of bench press at 50% (175#)

WOD
3 rounds of:
4 minute AMRAP of:
10 reps of power clean (rd 1: 135#, rd 2: 115#, rd 3: 95#)
10 reps of KB Swing (62#)
20 reps of double under
rest for 2 min

Result = 4 rds + 10 reps

RomWod

CrossFit Flemington @ Home

14 Oct 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: Back Squat 5x5 65%, 180#

WOD
5 rounds:
200 m row
20 DU
12 reps of push press (75#)

Time: 14:50

RomWod

Hike

13 Oct 2019

Hike (Sourland), 1 hr 35 min; 4.83 miles

RomWod

Row

12 Oct 2019

Row 5K, 24:06, Avg 2:24, 21 spm

RomWod

CrossFit Flemington @ Home

11 Oct 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

WOD
CF Games Open 20.1
15 min Cap
10 rounds
8 ground to overhead (65#)
10 burpees over the bar

Result @ cap = 5 rds

RomWod

CrossFit Flemington @ Home

10 Oct 2019

Warm up: 5x10 Trunk

Strength: E2MOM 10 minutes
min 1: Bench Press 10-8-6-4-2
95,115,135,155,175
min 2: Reverse Lunge (50#) x 10

WOD
12 minute AMRAP:
10 Calorie Row
10 Wall Ball (14#)
3 Pull Ups

Result = 5 rds + 18 reps (finished rd anyway)

RomWod

CrossFit Flemington @ Home

8 Oct 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: E2MOM 10 minutes
min 1: Deadlift 10-8-6-4-2
135,155,175,215,235
min 2: Push Ups x 10

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
kettlebell swing (35#)
goblet squat (35#)
pull-up

Time: 15:12

RomWod

CrossFit Flemington @ Home

7 Oct 2019

Warm up: 5x10 Trunk, 5 min Jump Rope

Strength: E2MOM 10 minutes
min 1: Back Squat 10-8-6-4-2
75,95,115,135,155
min 2: Strict T2B x 8

WOD
5 minute AMRAP of:
20 calorie row
21 reps of deadlift (155#)
max KB Push Press (35#)
rest for 2 min
5 minute AMRAP of:
20 calorie row
15 reps of deadlift
max KB Swing (2x35#)
rest for 2 min
5 minute AMRAP of:
20 calorie row
9 reps of deadlift
max burpee

Result = 30 reps (10 ea)

RomWod

Row

6 Oct 2019

Row 5K, 24:24, Avg 2:26, 20 spm

RomWod

Hike

5 Oct 2019

Hike (Sourland), 62 min; 3 miles

RomWod