Hike

31 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 4, Day 2
1-2-3-4-5-6-4, 4

Vitalgymnastics abs day 3

Hike (Ann Van Middlesworth Park) 59:01, 3.37 miles,
17:29 min/mile, 22# pack

RomWod

@ Home (Coronavirus quarantine) + Hike

30 May 2020

Warm up: 5x10 Trunk

Abs
80 sit ups
(anchored, 2:14:7)

Armstrong pull up program
Week 4, Day 1
10,7,6,4,4

Strength
10-8-6-4-2
Press (70#)
Back Squats (105#)

Hike (Ann Van Middlesworth Park) 56:11, 3.2 miles,
17:31 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

29 May 2020

Warm up: 5x10 Trunk

Abs
3 rds
10 Med Ball Sit Ups (14#)
10 Russian Twists (14#)

WOD
4 rds
400m Row
12 Power Cleans (95#)

Time: 16:17

Hike (Canal) 32:42, 1.73 miles,
18:52 min/mile

RomWod

The Quick and the Dead (Coronavirus quarantine)

28 May 2020

Warm Up: 5x10 Trunk
Quick and the Dead
5 rds
5/4 (53# KB)

30 minutes

Vitalgymnastics abs day 2

Romwod

Row (Coronavirus quarantine)

27 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 3, Day 4
10x3 reps, 60 sec rest btwn

Abs
80 sit ups
(anchored, 2:49:19)

5K Row 25:08, 2:30/500m

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

26 May 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 3, Day 3
3x3 reps pull ups
3x3 reps chin ups
3x3 reps wide grip pull ups
60 sec rest between sets

Vitalgymnastics abs day 1

WOD
7 rds
10 KB Swings (44#)
10 Power Cleans (75#)
10 Step Ups

Time: 17:51

Hike (Montgomery Veterans Memorial) 41:38, 2.2 miles,
18:56 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

25 May 2019

Warm up: 5x10 Trunk

WOD
Murph (1/2)
800m row
10 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
800m row

Time: 27:00

RomWod

Hike

24 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 3, Day 2
1-2-3-4-5-4, 4

Hike (Baseball fields) 44:04, 2.58 miles,
17:02 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

23 May 2020

Warm up: 5x10 Trunk

Abs
100 v ups
50 sit up twists
40 leg lifts

Armstrong pull up program
Week 3, Day 1
9,6,5,5,4

Strength
10-8-6-4-2
Press (67#)
Back Squats (100#)

Hike (baseball fields) 42:04, 2.54 miles,
16:34 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

22 May 2020

Warm up: 5x10 Trunk

WOD
80 KB Deadlifts (40#)
60 KB Snatches
40 KB Clean & Jerk
20 KB Lunges
10 KB Squats
(switch hands every 10 reps)

Time: 15:55

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

21 May 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 2, Day 5
3x3 reps pull ups
3x3 reps chin ups
3x3 reps wide grip pull ups
60 sec rest between sets

WOD
10 rds
5 power cleans (75#)
5 thrusters (75#)

Time: 15:08

Hike (Ann Van Middlesworth Park) 57:19, 3.17 miles,
18:05 min/mile

RomWod

Hike (Coronavirus quarantine)

20 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 2, Day 4
10x3 reps, 60 sec rest btwn

Abs
95 sit ups
55 sec hollow hold
35 leg raises

Hike (Ann Van Middlesworth Park) 54:06, 3.13 miles,
17:15 min/mile, 20# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

19 May 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 2, Day 3
3x3 reps pull ups
3x3 reps chin ups
3x3 reps wide grip pull ups
60 sec rest between sets

WOD
6 rds
12 KB Swing (44#)
6 Burpees
12 KB Back Squat (44#)
6 Burpees

Time: 24:10

Hike (Ann Van Middlesworth Park) 58:52, 3.32 miles,
17:43 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

18 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 2, Day 2
1-2-3-4-5-3, 3

WOD
5 Min AMRAP
9 Hang Clean (115#)
9 Burpee
51 Singles

2 Min Rest

5 MIN AMRAP
9 GTO (45#)
9 Sit-up (45#)
51 Singles

2 MIN Rest

5 Min AMRAP
9 DB Snatch (35/50)
9 Hand Release Push-up
51 Singles

Result = 2+9, 2+9, 2+4

Hike (Ann Van Middlesworth Park) 59:10, 3.28 miles,
18:03 min/mile

RomWod

Hike (Coronavirus quarantine)

17 May 2020

Hike (Ann Van Middlesworth Park) 57:41, 3.24 miles,
17:46 min/mile, 20# pack

5 x trunk
Armstrong pull up program
Week 2, Day 1
8-6-5-4-4

RomWod

@ Home (Coronavirus quarantine) + Hike

16 May 2020

Warm up: 5x10 Trunk
Abs
85 sit ups
110 sec plank
35 leg lifts

Strength
10-8-6-4-2
Press (65#)
Back Squats (95#)

Hike (Ann Van Middlesworth Park) 58:34, 3.29 miles,
17:46 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

15 May 2020

Warm up: 5x10 Trunk

WOD
3 Min AMRAP
10 Goblet Squats
20 Single Arm DB Clean
10 Goblet Squats
10 Single Arm DB Shoulder to Overhead
10 Goblet Squats
10 Alternating DB Snatch
(40#)

Result = 3 rds + 20 reps

Hike (Ann Van Middlesworth Park) 60:00, 3.31 miles,
18:15 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

14 May 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Day 5
3x2 reps pull ups
3x2 reps chin ups
3x2 reps wide grip pull ups
60 sec rest between sets

Abs
80 hollow rocks
50 sec side plank
40 sit ups twists

WOD
10 rds
10 KB Swing on the minute (62#, 2 hand/Rus)
5 Push Ups on the half minute


Hike (Ann Van Middlesworth Park) 56:20, 3.26 miles,
17:15 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

13 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Day 4
12x2 reps, 60 sec rest btwn

WOD
6 rds
10 Cal Row
10 Power Clean (95#)
10 Hand Release Push Ups

Time: 18:01

Hike (Ann Van Middlesworth Park) 55:59, 3.08 miles,
18:11 min/mile

RomWod

Hike (Coronavirus quarantine)

12 May 2020

Hike (Ann Van Middlesworth Park) 57:47, 3.18 miles,
18:10 min/mile, 20# pack

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

Armstrong Pull Ups
Day 3
3x2 reps pull ups
3x2 reps chin ups
3x2 reps wide grip pull ups
60 sec rest between sets

Abs
70 v ups
80 sit ups

RomWod

@ Home (Coronavirus quarantine) + Hike

11 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Day 2
1-2-3-4-4, 4

Abs
32 leg lifts
100 sec plank
70 hollow rocks

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

30 minutes

Hike (Ann Van Middlesworth Park) 52:39, 3.18 miles,
16:33 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

10 May 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Day 1
8-6-4-4-4

WOD
6 rds
5 Power Clean (95#)
5 Burpees
5 Power Snatch (95#)
5 Burpees

Time: 20:25

Hike (Ann Van Middlesworth Park) 57:07, 3.2 miles,
17:50 min/mile

RomWod

Hike (Coronavirus quarantine)

9 May 2020

Hike (Ann Van Middlesworth Park) 55:30, 3.22 miles,
17:12 min/mile

RomWod

The Quick and the Dead (Coronavirus quarantine)

8 May 2020

Warm Up: 5x10 Trunk

Abs
65 v ups
70 sit ups
45 sec side plank

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

30 minutes

Romwod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

7 May 2020

Warm up: 5x10 Trunk

WOD
20 min AMRAP
200m Row
20 OH Lunges (15#)
20 Step Ups
20 Sit Ups

Result = 4.5 rds

Hike (Ann Van Middlesworth Park) 55:10, 3.10 miles,
17:48 min/mile

RomWod

Hike (Coronavirus quarantine)

6 May 2020

Hike (Ann Van Middlesworth Park) 53:56, 3.17 miles,
17:06 min/mile, 20# pack

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

Pull Ups
3 rds
1-2-3 reps

Abs
28 leg lifts
90 sec plank
65 hollow rocks

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

5 May 2020

Warm up: 5x10 Trunk

WOD
19 min AMRAP
3 power cleans (135#)
6 push ups
9 sit ups (14# ball)

Result = 11 rds + 3 reps

Hike (Ann Van Middlesworth Park) 56:46, 3.22 miles,
17:37 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

4 May 2020

Warm up: 5x10 Trunk

WOD
Wt = pvc
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Row
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Row
50 Hang Clean
400m Row
50 Hang Snatch
400m Row


Time: 18:18

Hike (Ann Van Middlesworth Park) 55:22, 3.24 miles,
17:04 min/mile

RomWod

Hike (Coronavirus quarantine)

3 May 2020

Hike (Ann Van Middlesworth Park) 53:56, 3.13 miles,
17:12 min/mile, 17# pack

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

Abs
60 hollow rocks
40 sec side plank
60 v ups

RomWod

@Home (Coronavirus quarantine) + Hike

2 May 2020

Warm up: 5x10 Trunk

Strength
3 rds
Pull Ups 1-2-3 reps
10 x Lunges (40# DBs)
10 x Biceps Curls (35# DBs)
10 x Single Arm Strict Press (40# DB)
10 x Single Arm Bent Over Row (40# DB)

Abs
60 Sit Ups
80 sec plank
26 Leg Lifts

Hike (Ann Van Middlesworth Park) 54:36, 3.15 miles,
17:19 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

1 May 2020

Warm up: 5x10 Trunk

WOD
10 Rounds
6 DB Snatches (40#)
10 Med Ball Cleans (14#)

Time: 16:15

Hike (Ann Van Middlesworth Park) 52:42, 3.16 miles,
16:39 min/mile

RomWod