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

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

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

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

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

RomWod

@ 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

Row

31 June 2019

Row 5K, 25:00, Avg 2:30.7, 25 spm

RomWod

CrossFit Flemington

30 July 2019

Warm up: 5x10 Trunk

Strength: 5 rds
35 Double Unders
15 Bench Press (95#)

WOD
20 min AMRAP
10 Wall Ball (14#)
10 Burpees
10 Wall Ball
10 Toes2Bar

Result = 3 rds

RomWod

CrossFit Flemington

29 July 2019

Warm up: 5x10 Trunk

Strength: Tabata Front Squat (75#)

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

Time: 14:05

RomWod

Strict Press & Hex Bar Deadlift

26 July 2019

Warm up: 5x10 Trunk, Club & Mace

Strength:
Strict Press
3x 65,85,105,125; 1x 135,145,150,155 PR
Hex Bar Deadlift
3x 60,150,220,270,300,320,340

RomWod

Hike

25 July 2019

1hr 5 min; 3.31 miles, 25# pack
19:52 min/mile

RomWod

CrossFit Flemington @ Home

23 July 2019

Warm up: 5x10 Trunk

Strength: Every minute on the minute (for 10 min):
2 reps of hang clean
2 reps of power clean
2 reps of squat clean
45,55,65,75,85,95,105,115,125,135
*couldn't keep up with the clock. Took about 15 minutes.

WOD
40-30-20-10 reps of:
Calorie Row
Thruster (45#)

Time: 23:40

RomWod

@ Home

22 July 2019

Warm up: 5x10 Trunk

Strength: Back Squat
3x 45,95,115,135,155,175,185,205,225

WOD
5 rds
5 Clean & Jerk / hand (44# KB)

Time: 5:53

RomWod

Bear Complex @ Home

21 July 2019

Warm up: 5x10 Trunk

WOD
Bear Complex (45#)
5 rds of 7 reps of the set:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
10 Push Ups after each round
1 min Rest

Time: 19:41

RomWod

CrossFit Flemington @ Home

18 July 2019

Warm up: 5x10 Trunk

Strength: EMOM 12 minutes
Even: Front Squat 5x 95,115,135,150,155,165
Odd: Ab Mat Sit Ups x 15

WOD
2 rds
50 Cal Row
25 Strict Press (35# KBs)
25 Wall Ball Thruster (14#)

Time: 21:03

RomWod

CrossFit Flemington @ Home

16 July 2019

Warm up: 5x10 Trunk

Strength: 5-3-2-2-2-1-1
Bench Press 95,135,155,185,205,215,225 PR

WOD
7 rds
25 Double Unders
10 KB Swing (Rus,62#)

Time: 12:05

RomWod

CrossFit Flemington @ Home

15 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Strict Press 95,105,115,125

WOD
3 rds
27 Cal Row
21 KB Swing (Rus,62#)
15 Ab Mat Sit Ups
9 Box Jumps

Time: 14:12

RomWod

Hike

14 July 2019

1hr 15 min; 3.61 miles, 22.5# pack
20:43 min/mile

RomWod

CrossFit Flemington @ Home

12 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Hex Bar Deadlift 150,220,310,360

WOD
15-10-5
Power Clean (95#)
Push Jerk
Back Squat
Toes2Bar

Time: 14:51

RomWod

CrossFit Flemington @ Home

11 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Back Squat 95-125-155-185

WOD
12 min AMRAP
3,6,9,12...
Thrusters (35#)
Pull Ups

Result = Completed 15's + 18 Thrusters

RomWod

CrossFit Flemington

9 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Bench Press 95-125-155-185
Dips

WOD
4 rds
15 Deadlifts 135-155-175-195
10 Handstand Push Ups (2 pads)

Time: 14:58

RomWod

CrossFit Flemington

8 July 2019

Warm up: 5x10 Trunk

Strength: 8-6-4-2
Front Rack Lunge 75-95-115-135
Bent Over Row 95-115-135-155

WOD
400m Run
Overhead Squat 20x 55#
400m Run
Overhead Squat 15x 65#
400m Run
Overhead Squat 10x 75#
400m Run
Overhead Squat 5x 95#

Time: 17:54

RomWod

Hike

5 July 2019

1hr 3 min; 2.86 miles, 22.5# pack
22:11 min/mile

RomWod

Bench Press & Back Squat

3 July 2019

Warm up: 5x10 Trunk, Abs 17

Strength:
Bench Press
3x 45,95,115,145,165,185
Back Squat
3x 45,95,135,165,185,205,221

RomWod

CrossFit Flemington @ Home

2 July 2019

Warm up: 5x10 Trunk

WOD
4 rds
25 KB Swing (44#, American)
10 Push Ups
500m Row

Time: 22:20

RomWod

Hike

30 June 2019

47:57; 2.32 miles, 22.5# pack
20:37 min/mile

RomWod

KB Swing & Push Ups

29 June 2019

Warm up: 5x10 Trunk, Clubs, Abs 14

WOD
12 rds (maybe 13, lost count)
5 Rus KB Swing/Hand (2 rds x 40,44,50,53,50,44)
10 Push Ups

Time: 15:58

RomWod

Hike

28 June 2019

42:31; 1.95 miles, 22.5# pack
21:44 min/mile

RomWod

Front Squat & Bench Press

27 June 2019

Warm up: 5x10 Trunk, Abs 13

Strength:
Front Squat
3x 45,95,115,135,155,175
Bench Press
3x 45,95,115,135,155,175

RomWod

CrossFit Flemington @ Home

24 June 2019

Warm up: 5x10 Trunk, Abs 11

Strength: Push Press
3x 45,65,75,85,95,105,115

WOD
14 min AMRAP
3,6,9,...
KB Swing (62#, Rus)
Pull Ups
1 min Rope Skip

Result = completed 15s

RomWod

Row

23 June 2019

Row 5K, 24:05, Avg 2:24.3, 26 spm

RomWod

@ Home

21 June 2019

Warm up: 5x10 Trunk, Jump, Abs 10

WOD
40-30-20-10 Double Unders
10-20-30-40 KB Swing (Rus, 70#)
10 Push Ups after each rd

Time: 16:23

RomWod

CrossFit Flemington

20 June 2019

Warm up: 5x10 Trunk

Strength: Bench Press/Deadlift 3-3-2-1-1, every 90 sec
Bench 95,125,145,165,185,205
Deadlift 135,165,185,215,235,255

WOD
10,9,...,2,1
Push Press (65#)
Front Squat (65#)
Burpee Over Bar

Time: 19:11

RomWod

CrossFit Flemington

18 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Back Squat 3-3-3-2-1-1
45,95,115,135,155,175,195

WOD
Buy In = 200 Singles

10 rds
10 DB Snatch (40#)
10 Step Ups

Cash Out = 200 Singles

Time: 21:20

RomWod

CrossFit Flemington

17 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Power Snatch 3-3-2-1-1
45,75,85,95,105

WOD
8 rds
8 Overhead Squats (55#)
8 Toes 2 Bar
8 Handstand Push-ups (2 mats)

Time: 24:00

RomWod

@ Home

16 June 2019

Warm up: 5x10 Trunk, Jump Rope, Abs 3

Strength: Hex Bar Deadlift
3x 60,150,200,230,270,300,320,340

WOD
21-15-9
Overhead Squat (35#)
200 ft Farmer's Walk (55# DBs)

Time: 6:18

RomWod

Hike

14 June 2019

60:01; 3.61 miles, no pack
17:09 min/mile

RomWod

Squat & Row

13 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Back Squat
3x 45,95,135,185,205,215,225

Row 5x 500m/1 min rest, Avg 2:11.0, 26 spm

RomWod

CrossFit Flemington

11 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Every 90 sec x 6 rds
3 Bench Press + 6 Ring Rows + 3 Ring Dips
(155#)

WOD
12 min AMRAP
6 Power Cleans (135#)
9 GHD Sit Ups
12 Wall Balls (20#)

Result = 4 rds

RomWod

CrossFit Flemington

10 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Front Rack Lunge/Bent Over Row 8-6-4-2
65,75,85,95

WOD
3 rds
5 Deadlifts (225#)
15 Box Jumps
35 DU
400m Row

Time: 16:09

RomWod

Hike

9 June 2019

Warm Up: 5x10 Trunk, Club & Mace

1 hr Yard Work

Hike: Sourlands, 45:43; 2.16 miles, 20# pack
21:06 min/mile

RomWod

@ Home

8 June 2019

Yard Work 1 hr

Warm Up: 5x10 Trunk, 5 min Jump Rope

TGU 1x empty, 35, 55 (DB)

Hex Bar Farmers Walk, 100 ft
1x 60 (bar), 150, 200,230,270,320 (made it most of the way, failed, picked it up and finished)

RomWod

CrossFit Flemington

6 June 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk
75,85,95,105,115

WOD
20 min Cap
6 rds
6 DB Squat (35#)
6 Box Jumps
6 Pull Ups
6 Box Jumps
9 DB Burpees (35#)

Result = 4 rds + 2 reps @ Cap

RomWod

Hike

5 June 2019

47:26; 2.73 miles, 20# pack
17:23 min/mile

RomWod

CrossFit Flemington

4 June 2019

Warm up: 5x10 Trunk

Strength: EMOM 10 minutes
Odd: Front Squat 10-8-6-4-2
75,95,115,135,155
Even: Plank

WOD
10 rds
60 Singles
3 Deadlifts (185#)

Time: 9:17

RomWod

Hike

3 June 2019

Hike (baseball fields), 2.5 laps; 52:10; 3.2 miles, 17# pack
17:16 min/mile

RomWod

CrossFit Level 1 Cert

2 June 2019

8 minute AMRAP
20 Med Ball Cleans (14#)
20 Ab Mat Sit Ups

Result = 3 rds + 10 reps

CrossFit Level 1 Cert

1 June 2019

3 rounds for time:
15 Thrusters (65#)
12 Burpees

Time: 7:27

RomWod

CrossFit Flemington @ Home

30 May 2019

Warm up: 5x10 Trunk, Jump Rope

WOD
50-40-30-20-10
KB Swing (62#, Rus)
30 DU after each set

Time: 15:24

RomWod

CrossFit Flemington @ Home

29 May 2019

Warm up: 5x10 Trunk, Jump Rope

WOD
25-20-15-10-5
Overhead Squat (35#)
Cal Row

Time: 15:30

RomWod

Hike

28 May 2019

Hike (baseball fields), 2 laps; 44:02; 2.52 miles, 17# pack
17:27 min/mile

RomWod

CrossFit Flemington

27 May 2019

Warm up: 3x10 Trunk

WOD
Murph (1/2)
800m run
10 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
800m run

Time: 38:00

RomWod

Hinshaw Row

25 May 2019

Warm up: 5x10 Trunk, 500m Row

Strength: Deadlift 5-5-3-3-2-2-1-1
60,150,220,270,300,320,350,370

Row 5x 1K/1 min rest, Avg 2:18, 26 spm

RomWod

Hike

24 May 2019

Hike (baseball fields), 2 laps; 44:27; 2.6 miles, 15# pack
17:06 min/mile

RomWod

CrossFit Flemington

23 May 2019

Warm up: 5x10 Trunk

Strength: E2MOM 1 Power Clean + 1 Hang Power Clean + 1 Jerk
75,95,115,135,145

WOD
12 min AMRAP
2-4-6...
DB Snatch (50#)
Box Jump

Result = 12's + 24 reps

RomWod

Hike

22 May 2019

Hike (baseball fields), 3+ laps; 1 hr 10 min; 4 miles, 12# pack
17:43 min/mile

RomWod

CrossFit Flemington

21 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: 3x5 Bench Press/Strict Pull Up
5x95;3x115;2x135;1x155; 3x5x165

WOD
10-8-6-4-2
Squat Snatch (55,65,75,85,85)
15 Hang Knee Raise btwn rds

Time: 18:25

RomWod

CrossFit Flemington

20 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Front Squat 3-3-2-2-1-1
95,105,115,125,135,145

WOD
5 rds
Hang Power Clean (95#)
Burpees Over Bar
200m Run

Time: 21:25

RomWod

Hinshaw Row

19 May 2019

Warm Up: 5x10 Trunk
Club & Mace 10 minutes
Jump Rope 5 minutes

Row, 4x500m/1 minute Rest, avg 2:06.3, 25 SPM

RomWod

Hike

18 May 2019

Hike (baseball fields), 3 laps; 1 hr 12 min; 3.87 miles with Bonnie, 10# pack

RomWod

Hinshaw Row

17 May 2019

Warm up: 5x10 Trunk

Strength: Deadlift 5-3-3-1-1-1
135,185,235,265,285,315

Row 5x 1K/1 min rest, Avg 2:17.4, 27 spm

RomWod

CrossFit Flemington

16 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Back Squat 3-3-2-2-1-1
95,135,185,205,215,225

WOD
21-15-9
Push Press (75#)
Sumo Deadlift (75#)
Burpee Over Bar

Time: 10:58

RomWod

Hike

15 May 2019

Hike (baseball fields), 2 laps; 48:00; 2.55 miles with Bonnie

RomWod

CrossFit Flemington

14 May 2019

Warm up: 5x10 Trunk, Jump Rope, 400m Row

Strength: 6rds @ 90 seconds: Strict Press 3x 115

WOD
9 rds
3 Hang Power Snatch (75#)
6 Hang Power Clean (75#)
9 Step Up Overs

Time: 13:01

RomWod

CrossFit Flemington

13 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Bench Press/Bent Over Row
5x 95,115,135,155,175/75,85,95,115,125

WOD
20 min AMRAP
20 OHS (45#)
20 Back Squat (45#)
400m Row

Result = 3 rds + 10 reps

RomWod

Hinshaw Row

12 May 2019

Warm Up: 5x10 Trunk
Club & Mace 10 minutes
Jump Rope 10 minutes

Row, 4x375m/1 minute Rest, avg 1:58.0, 30 SPM

RomWod

CrossFit Flemington @ Home

10 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: Deadlift
3x 135,185,225,275; 1x305

WOD
4 rds
7 Front Squat (65#)
7 Pull Ups
7 Burpees

Time: 10:55

RomWod

CrossFit Flemington

9 May 2019

Warm up: 5x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Front Squat/Back Squat
3x 95,115,135,155 (both),175 B.Sq.

WOD
16 min AMRAP
4 Power Clean (95#)
8 Push Press (95#)
200m Run

Result = 7 rds

RomWod

Hinshaw Row

7 May 2019

Warm Up: 5x10 Trunk

Jump Rope 12 minutes

Row, 2x2K/3 minutes Rest, avg 2:19.1, 25 SPM

RomWod

@ Home

6 May 2019

Merck Volunteer Day: 3 hrs at a farm clearing brush
Walked about 3+ miles

Warm Up: 5x10 Trunk, Club Play

Strength: Bench Press 5x3
3x 95,125,155,185,205

RomWod

Hinshaw Row

5 May 2019

Warm Up: 3x10 Trunk
Club & Mace 10 minutes
Jump Rope 10 minutes

500m Row

Row, 4x250m/1 minute Rest, avg 1:48.8, 32 SPM

RomWod

CrossFit Flemington

3 May 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Deadlift 5-4-3-2-1
135,165,225,255,285

WOD
5 rounds:
5 Power Snatch (95#)
10 Deadlift (95#)
15 Box Jump

Time: 14:21

RomWod

CrossFit Flemington

2 May 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Strict Press 5-4-3-2-1
95,105,115,125,135

WOD
12 min AMRAP
Hang Clean, Front Squat, Lunge (75#)
1,2,3,4...

Result = 8 rds

RomWod

Hinshaw Row

1 May 2019

Warm Up: 5x10 Trunk
Jump Rope 10 minutes

Strength: Bench Press 5-4-3-2-1
95,125,155,185,205

Row 2x 3.5K/3 minute rest
1. 14:26, avg 2:23.9, 28 spm
2. 17:08, avg 2:26.1, 29 spm

RomWod

CrossFit Flemington

29 Apr 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: E2MOM 10 minutes: Front Squat/Back Squat
3x 45,95,115,135,155,165

WOD
12 min AMRAP
5 Pull Ups
10 KB Swings (45#)
15 Cal Row

Result = 4 rds + 15 reps

RomWod

@ Home

27 Apr 2019

Warm up: 3x10 Trunk, 5 min Jump Rope

WOD
5 rds Jumping Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
20 Double Unders

Time: 12:58

RomWod

Hinshaw Row

26 Apr 2019

Warm Up: 3x10 Trunk
Jump Rope 12 minutes

Row, 6x125m/40 sec Rest, avg 1:40.6, 35 spm

RomWod

CrossFit Flemington

25 Apr 2019

Warm up: 3x10 Trunk, Jump Rope

Strength: Back Squat
3x 45,95,115,135,155,175

WOD
14 min AMRAP
7 Push Jerk (95#)
7 Box Jump Over
7 Deadlift (95#)
28 Double Under

Result = 5 rds + 14 reps

RomWod

Hinshaw Row

24 Apr 2019

Warm Up: 3x10 Trunk
Jump Rope 12 minutes

Row 5K, 24:38, avg 2:27.6, 27 spm

RomWod

CrossFit Flemington

23 Apr 2019

Warm up: 3x10 Trunk
Jump Rope 10 minutes

Strength: Bench Press
3x 95,115,135,155,175

WOD
16 min AMRAP
2,4,6,8,10,...
Squat Clean (95#)
200m Run

Result = 5 rds (completed 10s)

RomWod

CrossFit Flemington @ Home

22 Apr 2019

Warm up: 3x10 Trunk, Mace & Club
Jump Rope 10 minutes

Strength: Deadlift
3x 135,165,195,225,255

WOD
3 rds
25 Thrusters (45#)
7 Pull Ups

Time: 11:00

RomWod

Hinshaw Row

20 Apr 2019

Warm Up: 3x10 Trunk, Mace & Club
Jump Rope 10 minutes

Row, 10x100m/1 min Rest, avg 1:43, 37 spm

RomWod

Russian Calisthenics

20 Apr 2019

Warm Up: 3x10 Trunk

Russian Calisthenics
5 rds
10 Pushups
10 Squat Thrusts
10 Leg raises. Touch the wall behind your head with your feet.
10 Lunges
5 Pull Ups

Time: 18:32

Jump Rope 10 minutes

RomWod

Jump Rope & Row

19 Apr 2019

Jump Rope 10 minutes

Row, 5K, 26:56, avg 2:34:3, 30 spm

RomWod

Calisthenics & Jump Rope

17 Apr 2019

Calisthenics 17 minutes
Jump Rope 10 minutes

RomWod

Calisthenics & Jump Rope

16 Apr 2019

Calisthenics 15 minutes
Jump Rope 10 minutes

RomWod

Calisthenics & Jump Rope

14 Apr 2019

Calisthenics 15 minutes
Jump Rope 10 minutes

RomWod

Row - Hinshaw

5 Apr 2019

10K Row, 51:20, 2:33.7/500m, 28 spm

RomWod

CrossFit Flemington

4 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: Strict Pull Up 10-8-6-4-2
Bench Press 10-8-6-4-2 95-115-135-155-175

WOD
10 rds
20 Double Unders
10 Wall Balls (14#)
5 Toes2Bar

Time: 22:06

RomWod

Hike

3 Apr 2019

Hike (baseball fields), 2 laps; 46:51; 2.55 miles with Bonnie

RomWod

CrossFit Flemington

2 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: 7 min EMOM
Deadlift 3x185#, max Plank

WOD
3 min AMRAP
20 Box Jump Overs
Power Snatch (95#)
1 min rest
20 Box Jump Overs
Power Snatch (105#)
1 min rest
20 Box Jump Overs
Power Snatch (115#)

Result: 20 reps

RomWod

CrossFit Flemington

1 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: Overhead Squat 3-3-2-2-1-1
45,55,65,75,85,95

WOD
12-9-6
Power Cleans (95#)
Burpees Over Bar
9-6-3
Power Cleans (105#)
Burpees Over Bar
5-3-1
Power Cleans (115#)
Burpees Over Bar

Time: 15:43

RomWod

Hike

30 Mar 2019

Hike (baseball fields), 3 laps; 1 hr 13 min; 3.84 miles with Bonnie

RomWod

@ Home

29 Mar 2019

Warm Up: DU

Strength: Back Squat
5x 45,95,115,135,155,175,195

Row 5k, 23:19 (Avg 2:19.6, 28 SPM)

RomWod

CrossFit Flemington

28 Mar 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Bench Press/Ring Dip 3x5 (135#)

WOD
AMRAP 15 minutes
5 Power Snatch (65#)
10 Overhead Squat (65#)
200m Run

Result = 4 rds + 15 reps

RomWod

CrossFit Flemington @ Home

27 Mar 2019

Warm up: 3x10 Trunk, 400m Row

WOD
50 Du
15-12-9-6-3
Hang Power Clean (95#)
Push Press (95#)
50 DU

Time: 12:59

RomWod

CrossFit Flemington

25 Mar 2019

Warm up: 3x10 Trunk, SunSal

WOD
AMRAP 20 minutes
20 Box Jumps
20 Ab Mat Sit Ups
20 Burpees
200m Row

Result = 3 rds

RomWod

Row

23 Mar 2019

Warm Up: 3x10 Trunk

Row 5k, 24:09 (Avg 2:24.4, 29 SPM)

RomWod

@ Home

22 Mar 2019

Warm up: 3x10 Trunk, 400m Row

Strength: Hex Bar Deadlift
3x 60,150,220,270,300,320

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

Time: 7:30

RomWod

@ Home

20 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Bench Press
5x 45,95,115,135,155,175

WOD
46 Cal Row
Then
3 rds
19 KB Swings (70#, Rus)
5 Power Cleans (135#)
9 Burpees
Then
46 Cal Row

Time: 20:50

RomWod

@ Home

19 Mar 2019

Warm up: 3x10 Trunk, 400m Row

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
20-15-10-5
Double Unders
Overhead Squat (35#)
Burpees

Time: 13:57

RomWod

Simple & Sinister

7 Mar 2019

Warm Up: 3x10 Trunk

EMOM 10 minutes
10 KB Swing (two hand) (62#, Russian)
5 Push Ups

TGU 1/hand: 30,35,40,44

RomWod

CrossFit Flemington

5 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
20 minute Cap
7 rounds
7 x handstand push-up
7 x Power Clean at (95#)
7 x Bar over Burpee

Result @ cap = 5 rds + 7 reps

RomWod

CrossFit Flemington

4 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Bench Press 10-8-6-4-2
95,115,135,155,175

WOD
AMRAP 10 minutes
Deadlift (135#)
Box Jumps
Push Ups

Result = 4 rds + 16 reps

RomWod

CrossFit Flemington

3 Mar 2019

Warm up: 3x10 Trunk, SunSal, DU

WOD
Open 19.2
Cap 8 minutes
25 Toes 2 Bar
50 Double Unders
15 Squat Cleans (135#) --> 10 reps
25 Toes 2 Bar
50 Double Unders
13 Squat Cleans (185#)

Result = 85 reps

RomWod

@ Home

28 Feb 2019

Warm up: 3x10 Trunk

Strength: Back Squat 5-4-3-2-1
45,95,115,135,155,175,195,215

WOD
10 rds
5 KB Snatch Left (44#)
5 KB Snatch Right

Time: 8:41

RomWod

CrossFit Flemington

27 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: EMOM 7 min: Hang Clean, Clean, Push Jerk
65,75,85,95,105,115,125

WOD
AMRAP 12 minutes
3-6-9-12-15...
DB Squat (35#)
Pull Ups

Result = 15s + 9 reps

RomWod

CrossFit Flemington

25 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Strict Press 5-4-3-2-1
45,65,75,85,95,115,125

WOD
AMRAP 15 minutes
3 Power Clean (95#)
6 Push Jerk (95#)
9 Box Jump

Result = 7 rds + 9 reps

RomWod

CrossFit Flemington

22 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

WOD
Open 19.1
AMRAP 15 minutes
19 Wall Ball (20#)
19 Cal Row

Result = 173 reps

RomWod

Row Series

21 Feb 2019

Warm up: 3x10 Trunk, DU

Row
4 rds
500m
1 min Rest
(avg 2:02.2/500m, 27 strokes/min)

RomWod

CrossFit Flemington

19 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Back Squat
EMOM 10 min, 3 pause reps (95#)

WOD
4 rds
15 Cal Row
12 Hang Power Snatch (65#)
9 Pull Ups

Time: 14:05

RomWod

CrossFit Flemington

18 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: EMOM 10 minutes, both lifts in same minute
Strict Press 3x 65,75,85,95; 6x3x105
Deadlift 3x 135,155,175,185; 6x3x205

WOD Open 17.1
20 min Cap
10 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
20 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
30 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
40 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over
50 Dumbbell Power Snatch (35#)
15 Burpee Box Jump Over

Result = 154 reps @ cap

RomWod

@ Home

16 Feb 2019

Warm up: 3x10 Trunk, 5 min DU

Strength: Deadlift: 65-75-80-85%
3x 60,150,240,260,300,320,340

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 7:19

RomWod

CrossFit Flemington

15 Feb 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Bench Press 10-8-6-4-2
95,125,145,165,185

WOD
15 Clean & Jerk (95#)
30 Hanging Knee Raise
500m Row
30 Hanging Knee Raise
15 Clean & Jerk (95#)

Time: 15:00

RomWod

CrossFit Flemington @ Home

13 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Front Squat 65%-75%-80%-85%
3x 45,95,115,140,160,172,182

WOD
3-6-9-12-15
Thrusters (65#)
Pull Ups (door)

Time: 15:00

RomWod

CrossFit Flemington @ Home

11 Feb 2019

Warm up: 3x10 Trunk

Strength: EMOM 7 minutes: 5-3-3-2-2-1-1 Power Clean
95,115,125,145,155,165,175(f)

WOD
20-15-10-5
KB Swing (Rus, 80#)
DU
Goblet Squat (35#)
DU

Time: 13:44

RomWod

@ Home

9 Feb 2019

Warm up: 3x10 Trunk, DU

Strength: Back Squat
3x 45,95,135,185,205,215,225

WOD
30-20-10
Burpees
Ab Mat Sit Ups

Time: 10:10

RomWod

CrossFit Flemington

8 Feb 2019

Warm up: 3x10 Trunk, DU
3x10 Dislocates/Good Morn/OHS (pvc)

Strength: EMOM 8 minutes: 1 Snatch + 2 Overhead Squat
45,55,65,75,85,95,105,115(f)

WOD
12 min AMRAP
3,6,9,12,...
Overhead Squat (65#)
Box Jumps

Result = 90 reps

RomWod

Row Series

7 Feb 2019

Warm up: 3x10 Trunk

Abs

Row
Row 1500m
(avg 2:04.5/500m, 23 strokes/min)

RomWod

CrossFit Flemington

6 Feb 2019

Warm up: 3x10 Trunk, SunSal

Strength: Overhead Lunge: 10x 45,55,65

WOD
16 min AMRAP
8 DB Squat (35s)
8 Burpees
8 DB Push Press (35s)
8 C2B Pull Ups

Result = 4 rds

RomWod

CrossFit Flemington

5 Feb 2019

Warm up: 3x10 Trunk

Strength: 9-7-5-3-1
Bench Press 95,115,135,145,155
Ring Dips

WOD
21-15-9
Deadlifts (155#)
Wall Ball (85#)
Cal Row

Time: 10:57

RomWod

Row Series

3 Feb 2019

Warm up: 3x10 Trunk, 5BX, 5 min DU

Row
4 rds
Row 750m
Rest 3:00 min
(avg 2:03.9/500m, 25 strokes/min)

RomWod

Russian Calisthenics

2 Feb 2019

Warm Up: 3x10 Trunk

Russian Calisthenics
5 rds
10 Pushups
10 Squat Thrusts
10 Leg raises. Touch the wall behind your head with your feet.
10 Split Squat Jumps
5 Chin ups
10 Sit Ups

Time: 19:45

RomWod

Simple & Sinister

31 Jan 2019

Warm Up: 3x10 Trunk

Strength: Jerk 3-3-2-2-1
95,115,125,140,155

Abs

EMOM 10 minutes
10 KB Swing (one hand) (50#, Russian)
5 Push Ups

TGU 1/hand x 3 (50#)

RomWod

Calisthenics

30 Jan 2019

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

Time: 24:39

RomWod

CrossFit Flemington

28 Jan 2019

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: 8-8-6-6-4-2
Back Squat 95,125,155,185,205,215

WOD
3 rounds of:
sit-up for 1 min
deadlift (165#) for 1 min
burpee for 1 min
plank hold for 1 min
rest for 1 min

Result = 140 reps

RomWod

Row Series

25 Jan 2019

Warm up: 3x10 Trunk, Plate Halos, 5 min DU

Row
6 rds
Row 30 sec
Rest 30 sec
(avg 1:51.2/500m, 33 strokes/min)

RomWod

CrossFit Flemington

24 Jan 2019

Warm up: 3x10 Trunk, SunSal, 5 min DU

Strength: 10-8-5-3-3-1
Deadlift 135,155,185,205,225,245
Bench Press 95,115,135,155,175,195

WOD
30-20-10
Back Squat (75#)
Push Ups
Pull Ups

Time: 16:56

RomWod

CrossFit Flemington

22 Jan 2019

Warm up: 3x10 Trunk, SunSal

WOD 1
e2mom for 10 min
3 reps of snatch (95#)
max double unders
rest for 1 min

Result = 27 reps

WOD 2
12-10-8-6-4-2 reps of:
shoulder-to-overhead at (75#)
burpee (bar facing)

Time: 9:24

RomWod

Row w/Bonnie

20 Jan 2018

Warm up: 3x10 Trunk

Row
6 rds
500m
Rest 2:30 (Bonnie's turn)
(avg 2:00/500m, 28 strokes/min)

RomWod

Row Series

19 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
8 rds
Row 900m
Rest 1 min
(avg 2:11.3/500m, 23 strokes/min)

RomWod

@ Home

17 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength:
Back Squat: EMOM 9 min: 3x 135,145,155,165,175,185,195,205,215

WOD
Elizabeth
21-15-9
Power Clean (135#)
Ring Push Ups

Time: 12:57

RomWod

@ Home

15 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength:
Press: EMOM 10 min: 3x 65,75,85,95,105,115,125,135,145 (PP),155 (f)
Deadlift: EMOM 10 min: 3x 135,155,165,185,205,215,235,245,255,265

WOD
5 rds Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 7:49

RomWod

Simple & Sinister

13 Jan 2019

Warm Up: 3x10 Trunk

EMOM 10 minutes
10 KB Swing (two hand) (80#, Russian)
5 Push Ups

TGU 1/hand, 35,40,45,50,53 (~12 min)

RomWod

Row Series

12 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
6 rds
Row 750m
Rest 3 min
(avg 2:04.1/500m, 28 strokes/min)

RomWod

Row Series

10 Jan 2019

Warm up: 3x10 Trunk, Plate Halos, 5 min DU

Strength
10-8-6-4-2 Bench Press/Inverted Row
95,115,145,165,185


Row
6 rds
Row 45 sec
Rest 45 sec
(avg 1:48.9/500m, 32 strokes/min)

RomWod

Row Series

8 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Strength
5 rds
5 Back Squat (135#)
10 Push Ups

Row
4 rds
Row 1500m
Rest 2 min
(avg 2:15.7/500m, 29 strokes/min)

RomWod

Row Series

6 Jan 2018

Warm up: 3x10 Trunk

Row
6 rds
500m
Rest 2:30
(avg 1:55.6/500m, 27 strokes/min)

RomWod

@ Home

5 Jan 2019

Warm up: 3x10 Trunk, Hammer Swings, Plate Halos

Strength: 3x 60-70-80%
Bench Press
3x 45,95,130,150,172

Back Squat
3x 45,95,135,165,195,220

Behind the Neck Press
5x45x3

RomWod

Row Series

4 Jan 2019

Warm up: 3x10 Trunk, 5 min DU

Row
10 rds
Row 30 sec
Rest 30 sec
(avg 1:53.1/500m, 30 strokes/min)

RomWod

CrossFit Flemington

3 Jan 2019

Warm up: 3x10 Trunk, SunSal, 5 min DU

WOD 1
5 rounds of:
2 minute AMRAP of:
200 m Row
Max Clean and Jerk (75#)

Result = 27 reps

WOD 2
15 minute AMRAP
15 Wall Ball (14#)
12 Deadlift (155#)
9 Burpees

Result = 3 rds + 15 reps

RomWod

Row Series

1 Jan 2019

Warm up: 3x10 Trunk, Plate Halos, 5 min DU

Row
3 rds
2K
Rest 3:00
(avg 2:13.7/500m, 28 strokes/min)

RomWod