CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

31 Mar 2020

Warm up: 5x10 Trunk

WOD
7 Rounds
7 Deadlift (135#)
7 Burpee Box Jump

Time: 11:25

Hike

Hike (baseball fields), 2 laps; 42:49, 2.52 miles,
16:57 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

30 Mar 2020

Warm up: 5x10 Trunk

WOD
15-10-5
Clean & Jerk (95#)
Front Squat (95#)
200 Singles after each round

Time: 18:44

Hike

Hike (baseball fields), 2 laps; 41:41, 2.57 miles,
16:13 min/mile

RomWod

Hike (Coronavirus quarantine)

29 Mar 2020

Warm up: 5x10 Trunk

Hike (baseball fields), 2 laps; 40:10, 2.54 miles,
15:47 min/mile

RomWod

@ Home (Coronavirus quarantine)

28 Mar 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Step Ups (35# DBs)
Biceps Curls (35# DBs)
Single Arm Strict Press (35# DB)
Single Arm Bent Over Row (35# DB)

Abs
3 rds
Single Leg Raise x 10
Leg Raise x 10
Straight Leg Sit Up x 10

RomWod

Hike (Coronavirus quarantine)

27 Mar 2020

Warm up: 5x10 Trunk

Hike (baseball fields), 2 laps; 41:09, 2.55 miles,
16:08 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

26 Mar 2020

Warm up: 5x10 Trunk

WOD
For Time:
100 Air Squat
100 Sit-up
100 KB Swing (62#, Russian)
1000m Row
*Partition reps as desired
Broken up into 10 rds

Time: 21:20

Hike

Hike (baseball fields), 2 laps; 43:11, 2.58 miles,
16:42 min/mile

RomWod

Row (Coronavirus quarantine)

25 Mar 2020

Warm up: 5x10 Trunk

WOD
21-15-9
Push Ups
Air Squats

Time: 2:41

Row 5K, 25:22.6, Avg 2:32.2, 21 spm

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

24 Mar 2020

Warm up: 5x10 Trunk

WOD
14 min AMRAP
10 Single Arm KB Squat (35#)
100ft  Farmers Carry (AHAP) (55# DBs)
10 Hand Release Push-up

Result = 6 rds

Hike

Hike (baseball fields), 2 laps; 43:22, 2.56 miles,
16:53 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

23 Mar 2020

Warm up: 5x10 Trunk

WOD
24-20-16-12-8-4
DB Clean (40#)
Step up
Plate Sit-up (15#)

Time: 14:24

Romwod

Hike (Coronavirus quarantine)

22 Mar 2020

Hike (baseball fields), 2 laps; 43:27, 2.58 miles,
16:50 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

21 Mar 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Step Ups (30# DBs)
Biceps Curls (30# DBs)
Single Arm Strict Press (30# DB)
Single Arm Bent Over Row (30# DB)

Abs

8 rds

Gator Rolls x 4 

Hike

Hike (baseball fields), 2 laps; 43:41, 2.52 miles,
17:19 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

20 Mar 2020

Warm up: 5x10 Trunk

WOD
15 min AMRAP
10 DB Snatch (35#)
10 Goblet Squat
80 Single Unders

Result = 6 rds + 8 reps

Hike

Hike (baseball fields), 2 laps; 45:54, 2.57 miles,
17:51 min/mile

RomWod

Hike (Coronavirus quarantine)

19 Mar 2020

Hike (baseball fields), 2 laps; 43:15, 2.53 miles,
17:03 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

18 Mar 2020

Warm up: 5x10 Trunk

WOD
21 min AMRAP
65 Sit-ups
Then
7 Burpees
11 Push-ups
22 Kettlebell Swings (44#)

Result = 5 rds + 16 reps

Romwod

CrossFit Flemington @ Home (Coronavirus quarantine)

17 Mar 2020

Warm up: 5x10 Trunk

WOD
10 rds
6 Deadlifts (135#)
12 Wall balls (14#)

Time: 14:06

Romwod

@ Home (Coronavirus quarantine)

16 Mar 2020

Warm up: 5x10 Trunk

WOD
10,...,1
Push Ups
Sit Ups

Time: 5:05

Strength
12 E2MOM
3 Power Clean
*Work to heavy set
** Reps must be touch and go
95,105,115,125,135,145,155

Romwod

Hike

15 Mar 2020

Hike (baseball fields), 2 laps; 44:08, 2.58 miles,
17:05 min/mile

RomWod

Row

14 Mar 2020

Row 5K, 24:27, Avg 2:26, 21 spm

RomWod

@ Home

13 Mar 2020

Warm up: 5x10 Trunk

WOD
21-15-9
Push Ups
Air Squats

Time: 2:38

Strength
3 rds, 10 reps each
Bulgarian Split Squat (25# DBs)
Biceps Curls (25# DBs)
Single Arm Strict Press (25# DB)
Single Arm Bent Over Row (25# DB)

Romwod

CrossFit Flemington

12 Mar 2020

Warm up: 5x10 Trunk

Strength
12 minute EMOM
Even Bench Press 8-8-6-6-4-4
95-115-135
Odd: 10 Ab Mat Sit Ups (15#)

WOD
10-20-30:

Single Arm Alt Dumbbell Power Snatches

Single Arm Alt Dumbbell Hang Clean and Jerks

Calories Row
(35#)

Time: 15:45

Romwod

Walk

11 Mar 2020

Treadmill walk, 2 miles, 37:30

RomWod

CrossFit Flemington

9 Mar 2020

Warm up: 5x10 Trunk

Strength
2 Rounds
50ft Lunge w/plate (15#)
10 Goblet Squat w/plate (15#)
50ft Reverse Lunge w/plate
10 Goblet Squat

WOD
12 min AMRAP
3 Clean and Jerks (75#)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
Etc

Result = 12s + 4 reps

Romwod

Hike

8 Mar 2020

Hike (baseball fields), 2 laps; 44:48, 2.56 miles,
17:31 min/mile

RomWod

Row

7 Mar 2020

Row 5K, 23:40.6, Avg 2:21.8, 22 spm

RomWod

The Quick and the Dead

6 Mar 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (44# KB)

30 minutes

Romwod

Hike

5 Mar 2020

Hike (Sourland), 58 min; 3 miles

RomWod

The Quick and the Dead

4 Mar 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (44# KB)

30 minutes

Romwod

Row

3 Mar 2020

Row 5K, 25:45.2, Avg 2:34.1, 24 spm

RomWod

Hike

2 Mar 2020

Hike (baseball fields), 2 laps; 43:16, 2.56 miles,
16:54 min/mile

RomWod