@Home (Coronavirus quarantine)

30 Dec 2020

5x10 Trunk 

WOD
AMRAP 20 minutes
10 Cal Row
14 DB Hang Clean & Jerk (7/hand)) (40#)
10 Renegade Rows (5/hand)) (40#)

Result = 6 rds + 10 reps 

RomWod

Row (Coronavirus quarantine)

29 Dec 2020

Warm up: 5x10 Trunk

5K Row 23:46, 2:22/500m

RomWod

@Home (Coronavirus quarantine)

28 Dec 2020

5x10 Trunk 

WOD
8-6-4
Power Clean (90#)
Front Squat
Strict Press

 8-6-4-2
Chin Up

Time: 16:00 

RomWod

Hike (Coronavirus quarantine)

27 Dec 2020

Hike (Veterans Memorial Park)  51:17, 3.17 miles, 16:11 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

25 Dec 2020

5x10 Trunk

WOD
12 Pull Ups
11 Burpees
10 Push Ups
9 Deadlifts (80#)
8 KB Push Press each hand (50#)
7 KB Cleans each hand (50#)
6 Air Squats
5 KB Swing (50#)
4 Toes2Bar
3 KB Goblet Squat (80#)
2 KB Bent Over Row each hand (50#)
200m Row

Time: 9:57

RomWod

Hike (Coronavirus quarantine)

24 Dec 2020 

Hike (Baseball Fields)  39:56, 2.57 miles, 15:31 min/mile

RomWod

Hike (Coronavirus quarantine)

23 Dec 2020

Hike (Ann Van Middlesworth Park)  42:48, 2.35 miles, 18:10 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

22 Dec 2020

5x10 Trunk

WOD
5 rds
10 DB Step Ups (40#)
16 DB Snatches (40#)
20 Cal Row

Time: 22:24

RomWod

@Home

21 Dec 2020

5x10 Trunk

WOD
EMOM 20 minutes
5 Squat Thrusts

RomWod

@Home (Coronavirus quarantine)

20 Dec 2020

5x10 Trunk 

WOD
8-6-4
Power Clean (85#)
Front Squat
Strict Press

 5-5-5-5
Chin Up

Time: 16:00 

RomWod

@Home

18 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
5 KB Swing, 2 hand, Rus (80#)

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

16 Dec 2020

100 Burpees

5x10 Trunk

WOD
21-15-9
KB Swing (50#)
V Ups
KB Step Ups (50#)  
Push Ups

Time: 8:40

RomWod

@Home (Coronavirus quarantine)

14 Dec 2020

100 Burpees

5x10 Trunk 

WOD
8-6-4
Power Clean (80#)
Front Squat
Strict Press

 5-5-5
Chin Up

Time: 14:30 

RomWod

Hike (Coronavirus quarantine)

13 Dec 2020

100 Burpees

Hike (Veterans Memorial Park)  48:24, 3.06 miles, 15:48 min/mile

RomWod

@Home

12 Dec 2020

100 Burpees

5x10 Trunk

WOD
AMRAP 20 minutes
12 Deadlifts (40# Sandbag)
9 Power Cleans (40# Sandbag)
6 Press (40# Sandbag)
3 Back Squat (40# Sandbag)

Result = 10 rds

RomWod

@Home

11 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
Jump Rope, 30 sec on/30 sec off

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

10 Dec 2020

100 Burpees

5x10 Trunk

WOD
6 rds
10 DB Snatch Right (40#)
10 DB Goblet Squat (40#)
10 Step Ups (45#)

Time: 14:35

RomWod

@Home (Coronavirus quarantine)

7 Dec 2020

100 Burpees

5x10 Trunk 

WOD
8-6-4
Power Clean (75#)
Front Squat
Strict Press

 5-5-5
Chin Up

Time: 14:30 

RomWod

Hike (Coronavirus quarantine)

5 Dec 2020

100 Burpees

Hike (Veterans Memorial Park)  48:35, 2.89 miles, 16:48 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

4 Dec 2020

5x10 Trunk

WOD
6 rds
8 DB Snatch Right (45#)
8 DB Snatch Left (45#)
8 Burpees
16 Lunges (45#)

Time: 28:30

RomWod

@Home

2 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
Jump Rope, 30 sec on/30 sec off

RomWod

@Home (Coronavirus quarantine)

30 Nov 2020

5x10 Trunk 

WOD
8-7-6-5-4
Power Clean (70#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

5x20 Russian Twists (10# ball)

1 minute (ish) between sets

Time: 29:00 

RomWod

@Home

28 Nov 2020

5x10 Trunk

WOD
EMOM 20 minutes
5 KB Swings (Rus, 70#)

RomWod

Hike (Coronavirus quarantine)

27 Nov 2020

 

Hike (Veterans Memorial Park)  46:40, 2.96 miles,
15:46 min/mile, 15# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

26 Nov 2020

5x10 Trunk

WOD
10 rds
5 Push Ups
7 Push Press (75#)
9 Step Ups

Time: 13:48

RomWod

Hike (Coronavirus quarantine)

25 Nov 2020 

Hike (Baseball Fields)  52:28, 3.32 miles, 15:47 min/mile

RomWod

Hike (Coronavirus quarantine)

24 Nov 2020 

Hike (Baseball Fields)  52:23, 3.29 miles,
15:55 min/mile

RomWod

@Home (Coronavirus quarantine)

23 Nov 2020

5x10 Trunk 

WOD
8-7-6-5-4
Power Clean (65#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

Time: 8:44

100 Russian Twists (8# ball)

RomWod

Hike (Coronavirus quarantine)

22 Nov 2020

Hike (Baseball Fields)  53:11, 3.27 miles,
16:16 min/mile

RomWod

@Home

20 Nov 2020

5x10 Trunk

Hike (Baseball Fields)  40:36, 2.58 miles,
15:42 min/mile

WOD
EMOM 20 minutes
Odd: 5 KB Snatches (Left, 44#)
Even: 5 KB Snatches (Right, 44#)

RomWod

@ Home (Coronavirus quarantine)

18 Nov 2020

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each, 12 push ups after each row (100 total)

Time: 21:27

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

16 Nov 2020

5x10 Trunk

WOD
10 rds
4 Burpees
6 Lunges
20 Sit Ups

Time: 16:15

RomWod

@Home & Hike (Coronavirus quarantine)

15 Nov 2020

5x10 Trunk

WOD
8-7-6-5-4
Power Clean (60#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

Time: 9:00

Hike (Baseball Fields)  42:20, 2.59 miles,
16:20 min/mile

RomWod

@Home

14 Nov 2020

5x10 Trunk

WOD
EMOM 20 minutes
10 KB Swings (Rus, 70#)

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

12 Nov 2020

5x10 Trunk

WOD
4 rds
11 Burpees
11 Lunges
11 Sit Ups
11 DB Snatches (45#)

Time: 13:30

RomWod

@Home (Coronavirus quarantine)

10 Nov 2020

5x10 Trunk

WOD
100 Unweighted Get Ups

Time: 16:06

RomWod

Hike (Coronavirus quarantine)

9 Nov 2020 

Hike (Baseball Fields)  50:06, 3.067 miles,
16:22 min/mile

RomWod

@Home & Hike (Coronavirus quarantine)

8 Nov 2020

5x10 Trunk

WOD
8-7-6-5-4
Power Clean (55#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

Time: 9:07

Hike (Ann Van Middlesworth Park)  55:21, 3.31 miles,
16:37 min/mile

RomWod

Hike (Coronavirus quarantine)

7 Nov 2020

 

Hike (Veterans Memorial Park)  47:36, 3.01 miles,
15:49 min/mile

RomWod

Hike (Coronavirus quarantine)

6 Nov 2020

 

Hike (Veterans Memorial Park)  52:31, 2.9 miles,
18:07 min/mile

RomWod

@Home (Coronavirus quarantine)

5 Nov 2020

5x10 Trunk

WOD
10 rds
10 Single Arm Swings, 5 ea (44#)
10 Push Ups

Time: 13:43

RomWod

Hike (Coronavirus quarantine)

 4 Nov 2020 

Hike (Baseball Fields)  55:03, 3.27 miles,
16:48 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

2 Nov 2020

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each, 10 push ups after each row (80 total)

Time: 20:54

RomWod

@Home (Coronavirus quarantine)

1 Nov 2020

5x10 Trunk

WOD
8-7-6-5-4
Power Clean (50#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

Time: 9:13

RomWod

Hike (Coronavirus quarantine)

31 Oct 2020

 

Hike (Veterans Memorial Park)  47:29, 3.02 miles,
15:44 min/mile

RomWod

Hike (Coronavirus quarantine)

30 Oct 2020 

Hike (Baseball Fields)  53:53, 3.27 miles,
16:28 min/mile

RomWod

@Home (Coronavirus quarantine)

28 Oct 2020

5x10 Trunk

WOD
1...10,10...1
Push Ups
Air Squats
Tuck Ups

Time: 17:25

RomWod

Hike (Coronavirus quarantine)

27 Oct 2020 

Hike (Baseball Fields)  55:21, 3.28 miles,
16:53 min/mile

RomWod

@Home (Coronavirus quarantine)

26 Oct 2020

5x10 Trunk

WOD
8-7-6-5-4
Power Clean (45#)
Front Squat
Strict Press

 5-4-3-2-1
Chin Up

Time: 8:00

RomWod

Hike (Coronavirus quarantine)

25 Oct 2020 

Hike (Ann Van Middlesworth Park)  56:37, 3.29 miles,
17:12 min/mile

RomWod

@Home

24 Oct 2020

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (Rus, 53#)
Even: 10 Push Ups

RomWod

Hike (Coronavirus quarantine)

22 Oct 2020 

Hike (Ann Van Middlesworth Park)  55:33, 3.3 miles,
16:49 min/mile

RomWod

@Home & Hike (Coronavirus quarantine)

19 Oct 2020

5x10 Trunk

WOD
10,9,...2,1
Power Clean (35#)
Front Squat
Strict Press

Time: 10:16

Hike (Veterans Memorial Park)  33:01, 2 miles,
16:32 min/mile

RomWod

Hike (Coronavirus quarantine)

18 Oct 2020

Hike (Veterans Memorial Park)  47:29, 3.02 miles,
15:44 min/mile

RomWod

@Home

16 Oct 2020

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (Rus, 62#)
Even: 10 Push Ups

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

14 Oct 2020

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each, 10 push ups after each row (80 total)

Time: 19:40

RomWod

 

@Home

13 Oct 2020

5x10 Trunk

Abs
3 rds
20 Bicycles
8 Elbow 2 Knee Crunches (each) 
12 Supine Tucks  
 
Time: 4:30

WOD
Barbell Complex
5x Power Clean/5x Front Squat/5x Press
35, 45, 55, 65, 75, 85, 95
Rest as needed

Time: 12:30

RomWod

@Home

11 Oct 2020

5x10 Trunk

WOD
EMOM 20 minutes
10 KB Swings (Rus, 53#)

RomWod

Hike (Coronavirus quarantine)

10 Oct 2020 

Hike (Baseball Fields)  53:32, 3.28 miles,
16:16 min/mile

RomWod

Home (Coronavirus quarantine)

8 Oct 2020

Warm up: 5x10 Trunk

WOD 
10 rds 
10 Push Ups
10 reps Abs 
Farmer's Walk (62,55,45,40,35,30,25,20,15,10#) 

Time: 22:17

RomWod

Hike (Coronavirus quarantine)

7 Oct 2020 

Hike (Ann Van Middlesworth Park)  56:13, 3.41 miles,
16:28 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

6 Oct 2020

Warm up: 5x10 Trunk

WOD 
200 Singles 
30 Overhead Squats (45#)
200 Singles 
20 Power Snatches (45#) 
200 Singles 
10 Squat Snatches (45#)

Time: 14:33

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

5 Oct 2020

Warm up: 5x10 Trunk

WOD 
EMOM 20 minutes
Every 4 minutes 
7 Power Cleans (115#)
5 Push Jerks 
12 Cal Row 
Rest remainder of time

RomWod

Hike (Coronavirus quarantine)

2 Oct 2020

Hike (Veterans Memorial Park)  50:02, 3.10 miles,
16:09 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

1 Oct 2020

Warm up: 5x10 Trunk

WOD 
DT
5 rds (35#)
12 Deadlifts (95#)
9 Hang Power Cleans
6 Push Jerks

Time: 11:27

RomWod

Hike (Coronavirus quarantine)

30 Sep 2020

Hike (Veterans Memorial Park)  53:55, 3.22 miles,
16:45 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

28 Sep 2020

Warm up: 5x10 Trunk

WOD 
EMOM 20 minutes (40 sec on/20 sec off)
Min 1: DB Burpees (35#)
Min 2: DB Squat
Min 3: DB Push Jerk
Min 4: Plank

RomWod

Hike (Coronavirus quarantine)

27 Sep 2020 

Hike (Ann Van Middlesworth Park)  58:36, 3.32 miles,
17:39 min/mile

RomWod

Home (Coronavirus quarantine)

26 Sep 2020

Warm up: 5x10 Trunk

WOD 
EMOM 25 minutes
Min 1: Jump Rope (boxer shuffle)
Min 2: Heavy Bag Combos 

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

24 Sep 2020

Warm up: 5x10 Trunk

WOD 
EMOM 20 minutes
Min 1: 8 Power Cleans (95#)
Min 2: 8 Push Jerk
Min 3: 8 Clean & Jerk
Min 4: Rest

RomWod

Hike (Coronavirus quarantine)

23 Sep 2020 

Hike (Ann Van Middlesworth Park)  57:28, 3.33 miles,
17:14 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

22 Sep 2020

Warm up: 5x10 Trunk

WOD
3 rds (6 min cap each rd)
12-9-6
Deadlift (135#)
Burpees
2 min rest after cap

Time(s): 4:00, 5:00, 6:00

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

21 Sep 2020

Warm up: 5x10 Trunk

WOD
10 rds (20 min cap)
100 Singles
10 DB Snatches (45#)
8 Tuck Ups

Result = 9 rds

RomWod

@Home (Coronavirus quarantine)

20 Sep 2020

5x10 Trunk

WOD
EMOM 30 minutes
Min 1: 10 KB Swing (Rus, 62#)
Min 2: 10 Push Ups
Min 3: 10 Air Squats

RomWod

@Home (Coronavirus quarantine)

18 Sep 2020

5x10 Trunk

WOD
Partner Row w/Bonnie
5K, 250m each

Time: 24:42

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

16 Sep 2020

Warm up: 5x10 Trunk

WOD
8 rds 
4 Box Jumps
8 DB Snatches (45#)
12 Reverse Lunges (45#)

Time: 19:35

RomWod

@Home

14 Sep 2020

5x10 Trunk

WOD
EMOM 20 minutes
20 sec Jump Rope
Even: 5 Push Ups
Odd: 5 Air Squats

RomWod

Hike (Coronavirus quarantine)

12 Sep 2020

 

Hike (Baseball Fields)  53:15, 3.16 miles,
16:51 min/mile

RomWod

CrossFit Flemington @ Home + Hike (Coronavirus quarantine)

11 Sep 2020

Warm up: 5x10 Trunk

WOD
DT
5 rds
12 Deadlifts (95#)
9 Hang Clean
6 Push Press

Time: 13:25

Hike (Veterans Memorial Park)  40:55, 2.25 miles,
18:10 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

10 Sep 2020

Warm up: 5x10 Trunk

WOD
Every 4 minutes for 5 rds
400m Row
Rd1: Max Sit Ups
Rd2: Max Singles
Rd3: Max Push Ups
Rd4: Max Burpees
Rd5: Max Air Squats

RomWod

Hike (Coronavirus quarantine)

6 Sep 2020

 

Hike (Veterans Memorial Park)  55:46, 3.2 miles,
17:25 min/mile

RomWod

@Home

5 Sep 2020

5x10 Trunk

WOD
EMOM 20 minutes

Even: 30 sec Jump Rope

Odd: 10 KB Swing (62#)

RomWod