CrossFit Flemington @ Home (Coronavirus quarantine)

30 Apr 2020

Warm up: 5x10 Trunk

WOD
20 min AMRAP
20 Back Squat (45#)
20 Push Press (45#)
20 Burpees

Result = 4 rds + 40 reps

RomWod

Hike (Coronavirus quarantine)

29 Apr 2020

Hike (Ann Van Middlesworth Park) 54:22, 3.21 miles,
16:56 min/mile, 17# pack

5 rds
10 x trunk
15 x push ups
15 x air squats

Abs
50 hollow rocks
35 sec hollow hold
40 sit up twists

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

28 Apr 2020

Warm up: 5x10 Trunk

WOD
10 Rounds
4 Burpees
4 Step Ups
4 DB Lunges (35#)

Time: 11:28

Hike (Ann Van Middlesworth Park) 55:21, 3.24 miles,
17:05 min/mile

RomWod

@Home & Hike (Coronavirus quarantine)

27 Apr 2020

Warm up: 5x10 Trunk

Abs
35 hollow rocks
22 sit up twists
37 sec hollow hold

WOD
EMOM 15 minutes
3x KB C&J / hand (44#)

Hike (Ann Van Middlesworth Park) 58:10, 3.27 miles,
17:48 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

26 Apr 2020

Warm up: 5x10 Trunk

WOD
16 min AMRAP
8 Lunges (44#)
8 Burpees
8 KB Swings (44#)
16 Air Squats

Result = 5 rds

RomWod

Hike (Coronavirus quarantine)

25 Apr 2020

Hike (Ann Van Middlesworth Park) 56:46, 3.26 miles,
17:25 min/mile, 17# pack

5 rds
10 x trunk
15 x push ups
15 x air squats

Abs
35 sit ups
30 sec side plank
35 v ups

RomWod

@Home & Hike (Coronavirus quarantine)

24 Apr 2020

Warm up: 5x10 Trunk

Abs
20 leg raises
20 sit ups twists
35 sec hollow hold

WOD
EMOM 10 minutes
5x KB Snatch / hand (44#)

Hike (Ann Van Middlesworth Park) 56:45, 3.16 miles,
17:58 min/mile

RomWod

Hike (Coronavirus quarantine)

23 Apr 2020

Hike (Ann Van Middlesworth Park) 66:03, 3.74 miles,
17:40 min/mile

Abs
30 v ups
40 hollow rocks
40 sec plank

RomWod

Hike (Coronavirus quarantine)

22 Apr 2020

Hike (Ann Van Middlesworth Park) 37:22, 2.22 miles,
16:48 min/mile

RomWod

Hike (Coronavirus quarantine)

21 Apr 2020

Hike (Ann Van Middlesworth Park) 64:10, 3.78 miles,
16:57 min/mile, 15# pack

Abs
30 sec side plank
20 side 2 side rolls
30 sit ups

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

20 Apr 2020

Warm up: 5x10 Trunk

WOD
40-30-20-10
Cal Row
Back Rack Lunges
Thrusters
(25# DB)

Time: 25:45

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Hike (Coronavirus quarantine)

19 Apr 2020

Hike (Ann Van Middlesworth Park) 61:23, 3.65 miles,
16:48 min/mile, 15# pack

Abs
20 leg raises
30 sit ups
30 sec hollow hold

RomWod

@ Home (Coronavirus quarantine)

18 Apr 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Step Ups (40# DBs)
Biceps Curls (35# DBs)
Single Arm Strict Press (40# DB)
Single Arm Bent Over Row (40# DB)

Abs
20 v ups
20 hollow rocks
30 sec plank

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

17 Apr 2020

Warm up: 5x10 Trunk

WOD
15 Min EMOM (5 Rounds)
Min 1 - 6 Turkish Sit-ups (44#)
Min 2 - 15 Sumo Deadlift w/High Pull (44#)
Min 3 - 10 Explosive Push-up
...

RomWod

CrossFit CrossFit Flemington @ Home (Coronavirus quarantine)

16 Apr 2020

Warm up: 5x10 Trunk

WOD
8 Rounds
3 Front Squat (95#)
6 Deadlift (95#)
9 Hand Release Push-up
12 Lateral Barbell Hops

Time: 18:34

RomWod

Hike (Coronavirus quarantine)

15 Apr 2020

5x10 Trunk

Hike (Triangle) 65:12, 3.75 miles,
17:23 min/mile, 15# pack

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CrossFit Flemington @ Home (Coronavirus quarantine ) + Hike

14 Apr 2020

Warm up: 5x10 Trunk

WOD
10 Rounds
5 DB Snatch Right (35# KB)
5 DB Push Press Right
5 DB Snatch Left
5 DB Push Press Left
15 Sit-ups

Time: 15:40

Hike (Ann Van Middlesworth Park) 39:03, 2.14 miles,
18:12 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

13 Apr 2020

Warm up: 5x10 Trunk

WOD
20 min AMRAP
10 Box Jumps/Step-up
10 Kettlebell Swing (40#)
10 Kettlebell Lunges (40#)

Result = 9 rds + 10 reps

RomWod

Hike (Coronavirus quarantine)

12 Apr 2020

5x10 Trunk

Hike (Triangle) 58:07, 3.42 miles,
16:58 min/mile, 15# pack

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@ Home (Coronavirus quarantine) + Hike

11 Apr 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Step Ups (40# DBs)
Biceps Curls (35# DBs)
Single Arm Strict Press (40# DB)
Single Arm Bent Over Row (40# DB)

Abs
4 rds
Gator Rolls x 8

Hike (Ann Van Middlesworth Park) 38:39, 2.32 miles,
16:38 min/mile

RomWod

The Quick and the Dead

10 Apr 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

30 minutes

Romwod

CrossFit Flemington @ Home (Coronavirus quarantine)

9 Apr 2020

Warm up: 5x10 Trunk

WOD
21-18-15-12-9-6-3
Double Under
Sit-Ups (weighted) (15#)
Deadlifts (135#)

Time: 17:52

RomWod

Hike (Coronavirus quarantine)

8 Apr 2020

Warm up: 5x10 Trunk

Hike (Ann Van Middlesworth Park) 55:43, 3.41 miles,
16:18 min/mile, 12# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

7 Apr 2020

Warm up: 5x10 Trunk

WOD
30 Air Squats
30 Deadlift + Hang Clean + Push Press (35# DBs)
30 Burpees

Time: 10:08

Hike

Hike (Ann Van Middlesworth Park) 35:29, 2.04 miles,
17:20 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

6 Apr 2020

Warm up: 5x10 Trunk

WOD
15 min AMRAP
10 Goblet Squats
9 Dumbbell Snatch (Right Arm)
10 Push-up
9 Dumbbell Snatch (Left Arm)
10 Dips
(35#)

Result = 4 rds + 32 reps

Hike

Hike (Ann Van Middlesworth Park) 38:57, 2.3 miles,
16:55 min/mile, 12# pack

RomWod

Hike (Coronavirus quarantine)

5 Apr 2020

Warm up: 5x10 Trunk

Hike (Ann Van Middlesworth Park) 58:56, 3.45 miles,
17:35 min/mile, 12# pack

RomWod

@ Home (Coronavirus quarantine)

4 Apr 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Step Ups (40# DBs)
Biceps Curls (35# DBs)
Single Arm Strict Press (40# DB)
Single Arm Bent Over Row (40# DB)

Abs
8 rds
Gator Rolls x 4

RomWod

Hike (Coronavirus quarantine)

3 Apr 2020

Warm up: 5x10 Trunk

Hike (Ann Van Middlesworth Park) 54:47,  3.26 miles,
16:47 min/mile, 10# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

2 Apr 2020

Warm up: 5x10 Trunk

WOD
10-9-8-7-6-5-4-3-2-1
Hang Clean
Front Rack Lunge
Push Jerk
(45#)

Time: 7:42

Hike

Hike (baseball fields), 2 laps; 42:47, 2.57 miles,
16:37 min/mile

RomWod

Hike (Coronavirus quarantine)

1 Apr 2020

Warm up: 5x10 Trunk

Hike (baseball fields), 2 laps; 40:41, 2.54 miles,
16:00 min/mile, 10# ruck

RomWod