Swing and Push Up

31 Dec 2019

Warm Up: 5x10 Trunk

EMOM 20 minutes
Min 1: 10 x 2 hand KB Swings (53# KB), 2 x Squats
Min 2: 10 x Push Ups, 3 x Squats

Romwod

Swing and Push Up

29 Dec 2019

Warm Up: 5x10 Trunk

2x Sun Salutations
EMOM 10 minutes
Min 1: 10 x 2 hand KB Swings (53# KB)
Min 2: 10 x Push Ups
2x Sun Salutations

Romwod

@ Home

27 Dec 2019

Warm up: 5x10 Trunk

WOD
2x Sun Salutations
1,2,3,...10
Push Ups
Air Squats
Tuck Ups
2x Sun Salutations

Time: 23:30

RomWod

Swing and Push Up

16 Dec 2019

Warm Up: 5x10 Trunk

EMOM 20 minutes
Min 1: 10 x (5 left/5 rt) KB Swings (53# KB)
Min 2: 10 x Push Ups

Romwod

Row

15 Dec 2019

Row 5K, 24:41.2, Avg 2:27.8, 22 spm

RomWod

Swing and Push Up

13 Dec 2019

Warm Up: 5x10 Trunk

EMOM 20 minutes
Min 1: 10 x 2 hand KB Swings (62# KB)
Min 2: 10 x Push Ups

Romwod

CrossFit Flemington

10 Dec 2019

Warm up: 5x10 trunk

Strength:

EMOM 10 min:
Min 1: bench press 5 x 155
Min 2: pendlay row 10 x 95

WOD
2K Row
Every 2 min 10 AbMat Sit Ups

Time: 11:30

RomWod

Back Squat

9 Dec 2019

Warm up: 5x10 Trunk

Back Squat
3x 45,95,135,165,185
2x 205,215,225
1x 235,245,255

CrossFit Flemington

8 Dec 2019

Warm up: 5x10 trunk

Show Me The Fitness


RomWod

CrossFit Flemington

6 Dec 2019

Warm up: 5x10 trunk

Strength:

WOD
15 minute AMRAP of

Result = 4 rds

RomWod

Row

5 Dec 2019

Row 5K, 25:16.5, Avg 2:31.2, 21 spm

RomWod

CrossFit Flemington

4 Dec 2019

Warm up: 5x10 trunk

Strength:

minute (for 10 min):
1 rep of bear complex (75#)
3 reps of burpee
[Bear complex = 1 power clean 1 front squat 1 push press 1 back squat 1 push press]

WOD
12 minute AMRAP of:
70 reps of singles
25 reps of air squat
15 reps of kettlebell swings (45#)

Result = 4 rds

RomWod

CrossFit Flemington @ home

2 Dec 2019

Warm up: 5x10 trunk, 2 min bike

Strength:
EMOM 12 min:
front squat 4 x 115#
plank hold for 30 sec
[alt min)

WOD
2:00 bike
30 reps of power clean (95#)
30 reps of burpee
2:30 bike

Time: 15:10

RomWod