CrossFit Flemington

30 Jan 2020

Warm up: 5x10 Trunk

Strength: Dumbbell Bench Complex
5x 5x (1x left, 1x right, 1x both)
(40#)

WOD
10...1
DB Clean (35#)
HSPU
Sit Ups

Time: 15:50

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Walk

29 Jan 2020

Treadmill walk, 2 miles, 37:50

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CrossFit Flemington

28 Jan 2020

Warm up: 5x10 Trunk

Strength:
10 minutes of Walking Lunge (~600m)

WOD
10 rounds of:
5 reps of power clean (95#)
5 reps of burpee box jump

Time: 15:30

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CrossFit Flemington

27 Jan 2020

Warm up: 5x10 Trunk

Strength:
Every minute on the minute (for 8 min):
8 reps of shoulder press (65#)
plank hold for :45

WOD
15 minute AMRAP of:
100 reps of air squat
50 calorie row
25 reps of hang power snatch

Result = 1 rd

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Row

25 Jan 2020

Row 5K, 24:44.8, Avg 2:28, 21 spm

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Hike

23 Jan 2020

Hike (Sourland), 1 hr 5 min; 3 miles

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CrossFit Flemington

23 Jan 2020

Warm up: 5x10 Trunk

Strength:
turkish get-up emom

Every minute on the minute (for 10 min):
2 reps of turkish get-up [1 each arm]
35# DB

WOD

12 minute AMRAP of:
2-4-6-8-10-12-14-16-18 reps of:
dumbbell snatch (35#)
box jump over

Result = 14s + 24 reps

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Walk

22 Jan 2020

Treadmill walk, 2 miles, 37:50

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CrossFit Flemington

21 Jan 2020

Warm up: 5x10 Trunk

Strength:
Tempo Front Squats
(95#)
[On the 1:30 x 7 Sets:]
[1 Tempo Rep]
[Tempo:]
[* 10 Second Negative]
[* No Pause in Bottom]
[* Full Speed Stand]


WOD
15-12-9-6-3 reps of:
dumbbell thruster (35’s)
Pull-ups

Time: 12:58

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CrossFit Flemington

20 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM (for 10 min) alt min:
5 reps of bench press [incline] (115#)
3 reps of chin-up

WOD
200 m row
40 reps of hang clean (45#)
400 m row
30 reps of hang clean (55#)
600 m row
20 reps of hang clean (75#)
800 m row
10 reps of hang clean (95#)

Time: 15:57

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Row

19 Jan 2020

Row 5K, 24:26.8, Avg 2:26.4, 20 spm

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Press & Squat

17 Jan 2020

Warm Up: 5 x10 Trunk

Press 5x 45,65,75; 3x5x85
Back Squat 5x 45,95,135; 3x5x160

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CrossFit Flemington

16 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM (for 8 min):
Snatch 2 x 2 x 65,75,85,95

WOD
16 minute AMRAP
1 Deadlift (185#)
10 Knees2Elbows
14 Burpee over Bar
44 Singles

Result = 4 rds

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CrossFit Flemington

14 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM (for 10 min):
5-4-3-2-1 reps of:
bench press (135#)
5 reps of pull-up (strict)

WOD
21-15-9 reps of:
cal row
hang clean (85#)
Then:
50 reps of kettlebell swing (45#)

Time: 12:38

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Hike

12 Jan 2020

Hike (Sourland), 1 hr 8 min; 3 miles

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Row

10 Jan 2020

Row 5K, 26.08, Avg 2:36, 21 spm

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Walk

9 Jan 2020

Treadmill walk, 2 miles, 37:00

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CrossFit Flemington

8 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM 8 minutes
10 reps of bench press (115#)
4 reps of strict ring pull-up

WOD
15 minute AMRAP of:
10 reps of burpee
20 reps of medicine ball clean
25 reps of air squat

Result = 2 rds + 10 reps

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CrossFit Flemington

7 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM 10 minutes
10 reps of reverse lunges
4 sets at 45#, 6 at 55#

WOD
12 minute AMRAP of:
3-6-9-12-15-18-21 reps of:
deadlift (155#)
Knee 2 Elbow
Assault bike cal

Result = 3 reps into set of 15

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CrossFit Flemington

6 Jan 2020

Warm up: 5x10 Trunk

Strength:
EMOM 12 min (95#):
1 rep of power clean
1 rep of front squat
1 rep of split jerk

WOD
5 rounds of:
20 calorie row
10 reps thruster (45#)

Time: 13:36

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CrossFit Flemington @ home

3 Jan 2020

Warm up: 5x10 Trunk

Strength: KB bent row
EMOM 10 minutes: 3 x 53# / side

WOD
AMRAP 16 minutes
16 wall ball (20#)
8 KB Snatch / side (30#)
16 cal row

Result = 4 rds

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CrossFit Flemington @ home

2 Jan 2020

Warm up: 5x10 Trunk

Strength: bench press
EMOM 10 minutes: 3 x 135#

WOD
30 calorie row
Then:
21-15-9 reps of:
kettlebell swing (44#)
DB strict press (35#)
Then:
30 calorie row

Time: 12:46

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Row

1 Jan 2020

Row 5K, 24:01.2, Avg 2:23.7, 20 spm

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