@ Home

21 Feb 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Bulgarian Split Squat (20# DBs)
Biceps Curls (20# DBs)
Single Arm Strict Press (20# DB)
Single Arm Bent Over Row (20# DB)

Romwod

CrossFit Flemington

20 Feb 2020

Warm up: 5x10 Trunk

Strength
EMOM 7 minutes: 3 deadlifts
145,165,195,215,235,245,252.5

WOD
5 rounds of:
20 KB Swing (Rus,53#)
20 air squats
20 calorie row

Time: 20:42

Romwod

Row

19 Feb 2020

Row 5K, 24:41.8, Avg 2:28.0, 22 spm

RomWod

CrossFit Flemington

18 Feb 2020

Warm up: 5x10 Trunk

Strength
EMOM 9 minutes: 3 front squat
95,95,95,115,115,115,135,135,135

WOD
3 rounds of:
2 reps of strict hspu
18 reps of thruster (45#)
91 reps of single under
10 reps of burpee

Time: 13:35

Romwod

CrossFit Flemington

17 Feb 2020

Warm up: 5x10 Trunk

Strength
4 Sets Of:
15 GHD Back Extension
1 Minute Hollow WODs

WOD
Ogar
14 minute AMRAP of:
3 reps of snatch (75#)
1 rep Burpee Pull Up
12 reps of wall ball (14#)

Result = 6 rds + 6 reps

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The Quick and the Dead

16 Feb 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (40# KB)

30 minutes

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The Quick and the Dead

14 Feb 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (40# KB)

30 minutes

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@ Home

13 Feb 2020

Warm up: 5x10 Trunk

WOD
21-15-9
Push Ups
Air Squats

Time: 2:39

Strength
3 rds, 10 reps each
Bulgarian Split Squat (15# DBs)
Biceps Curls (15# DBs)
Single Arm Strict Press (15# DB)
Single Arm Bent Over Row (15# DB)

Romwod

Row

12 Feb 2020

Row 5K, 26:28.7, Avg 2:38.5, 26 spm

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Walk

11 Feb 2020

Treadmill walk, 2 miles, 40:00

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@ Home

7 Feb 2020

Warm up: 5x10 Trunk

WOD
21-15-9
Push Ups
Air Squats

Time: 2:58

Strength
3 rds, 10 reps each
Bulgarian Split Squat (10# DBs)
Biceps Curls (10# DBs)
Single Arm Strict Press (10# DB)
Single Arm Bent Over Row (10# DB)

Romwod

CrossFit Flemington

6 Feb 2020

Warm up: 5x10 Trunk

Strength
sumo deadlift, plank hold

Every minute on the minute (for 7 min):
5 reps of sumo deadlift (135#)
plank hold

WOD

5 rounds of:
Ab May sit-up for 1 min
rest for 30 sec
kettlebell swing (35#) for 1 min
rest for 30 sec
bench press (45#) for 1 min
rest for 30 sec
goblet squat (35#) for 1 min

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Walk

5 Feb 2020

Treadmill walk, 2 miles, 36:40

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CrossFit Flemington

4 Feb 2020

Warm up: 5x10 Trunk

Strength
Amrap 10 Farmers Carry Relay

AMRAP 10 With a partner:
50 Meter Farmer Carry (60# DBs)
*One athlete completes a full set at a time

WOD
EMOM 20 min
15 reps of wall ball (14#)
15 calorie row

Romwod

CrossFit Flemington @ home

3 Feb 2020

Warm up: 5x10 Trunk

Strength/WOD
DT
5 rounds of:
12 reps of deadlift
9 reps of hang power clean
6 reps of push jerk

95,105,115,125,135#
3 minute rest between rds

Time: 26:37

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Walk

2 Feb 2020

Treadmill walk, 2 miles, 36:40

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Row

1 Feb 2020

Warm up: 5x10 Trunk

WOD
21-15-9
Push Ups
Air Squats

Time: 3:12

Row 5K, 24:53.5, Avg 2:28.9, 21 spm

RomWod