Hammer swing

30 Nov 2019


Romwod

Force Recon Short Card

29 Nov 2019

4x10 Trunk

Force Recon Short Card

Time: 19:29

Bench Press & Back Squat

27 Nov 2019

Warm Up: 5x10 Trunk

Strength:
Bench Press
5x45; 4x95; 3x125; 1x145; 1x165;
EMOM 10 minutes: 1 x 185
Back Squat
5x45; 4x95; 3x135; 2x185; 1x205;
EMOM 10 minutes: 1 x 220

Romwod

Row

26 Nov 2019

Row 5K, 23:21.7, Avg 2:19.8, 22 spm

RomWod

The Quick and the Dead

25 Nov 2019

Warm Up: 5x10 Trunk

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

30 minutes

Romwod

Hike

23 Nov 2019

Hike (Sourland), 57:53; 3.2 miles

RomWod

Press & Squat

22 Nov 2019

Warm Up: 5x10 Trunk

Strength:
EMOM 10 minutes: Strict Press: 3 x 95
EMOM 10 minutes: Front Squat: 3 x 125

Romwod

CrossFit Flemington

20 Nov 2019

Warm Up: 5x10 Trunk

Strength: Tabata Handstand Hold
8 rds: 20 sec on, 10 sec off

WOD
10-20-30-40-50 DU
50-40-30-20-10 Ab Mat Sit Ups
3 C2B Pull Ups after each round

Time: 12:28

Romwod

Walk

19 Nov 2019

Warm up: 5 x 10 Trunk

Treadmill walk, 2 miles, 36:00

RomWod

CrossFit Flemington

18 Nov 2019

Warm Up: 5x10 Trunk

Strength: Bench Press, EMOM 6 minutes
5 x 135

WOD
20 minute AMRAP
20 calorie row
15 wall ball (14#)
10 pull-up

Result = 4 rds + 10 reps

Romwod

Row

16 Nov 2019

Row 5K, 23:32, Avg 2:21.0, 21 spm

RomWod

Swing & Press

15 Nov 2019

Warm Up: 5x10 Trunk

WOD
EMOM 10 minutes
Min 1: 20 KB Swings (53#, switch hands every 5)
Min 2: 10 KB Press/hand (32#)

RomWod

Bench and Deadlift

14 Nov 2019

Warm Up: 5x10 Trunk

Strength:
Bench Press @ 60%
3x 45,95; 6x6x135

Deadlift @ 60%
3x 135,185; 6x6x215

Romwod

Walk

13 Nov 2019

Warm up: 5 x 10 Trunk

Treadmill walk, 2 miles, 40:00

RomWod

CrossFit Flemington @ home

12 Nov 2019

Warm Up: 5x10 Trunk

Strength: Power Clean, EMOM 10 minutes
10 x 2 x 135

WOD
5 rds
5 x OHS (45#)
10 x KB Swing (53#)
10 x Hollow Rock

Time: 8:05

Romwod

CrossFit Flemington @ home

11 Nov 2019

Warm Up: 5x10 Trunk

Strength: Back Squat @ 60%
3x 45,95,135
6x6x165

WOD
21-15-9
Deadlift (155#)
Burpees

Time: 10:15

Romwod

Royal Marines

10 Nov 2019

Warm Up: 5x10 Trunk, 500m Row

WOD
1 minute rest between sets
Set 1: 4 x pulls ups/10 x sit ups/8 x push ups/lunges/leg/50# DB carry for 10 metres
Set 2: 6 x pulls ups/12 x sit ups/10 x push ups/50# DB carry for 15 metres
Set 3: 8 x pulls ups/14 x sit ups/12 x push ups/50# DB carry for 20 metres
Set 4: 10 x pulls ups/16 x sit ups/14 x push ups/50# DB carry to failure and finish

Time: 18:00

Romwod

Bench and Deadlifts

8 Nov 2019

Warm Up: 5x10 Trunk

Strength:
EMOM 10 minutes
Bench Press @ 75%
3x 45,95,145
10x3x168

EMOM 5 minutes
Deadlifts @ 75%
3x 60,150,220,270
5x3x300

Romwod

Row

6 Nov 2019

Row 5K, 24:29, Avg 2:26.5, 21 spm

RomWod

CrossFit Flemington @ home

5 Nov 2019

Warm Up: 5x10 Trunk

Strength: EMOM 8 min:
[Hang Power Clean + Power Clean + Split Jerk]
Sets 1-2 - 105#
Sets 3-4 - 115#
Sets 5-6 - 125#
Sets 7-8 - 135#

WOD
5 rds
EMOM
Min 1: 20 KB Swing (62#, 2 hand, Rus)
Min 2: 20 DU
Min 3: Rest

Romwod

CrossFit Flemington @ home

4 Nov 2019

Warm Up: 5x10 Trunk

Strength: Back Squat @ 75%
3x 45,95,135,155,185
5x5x205

WOD
21-15-9
Cal Row
Double Under
Burpees

Time: 12:00

Romwod

CrossFit Flemington @ home

1 Nov 2019

Warm Up: 5x10 Trunk

Strength: Bench Press @ 75%
3x 45,95,145
5x5x168

WOD
12 min EMOM, Power Clean
Min 1-4 4 x 95
Min 4-8 3 x 115
Min 8-12 2 x 135

Romwod